Friday, August 9th
Strength: 7 Minutes EMOTM 7 Deadlifts (135/95) 10 Lateral Jumps (1:1) WOD Sprint 400M (out) Jog 400M (back) 20 Burpees Sprint 400M (out) Jog 400M (back) 20 Box Jumps (24/20) Sprint 200 M (out) Jog 200 M (back) 10 Burpees Sprint 200 M (out) Jog 200M (back) 10 Box Jumps (24/20) ** 22 Min Cap […]
Thursday, August 8th
Strength: Shoulder Press 10 Minutes to reach 1RM WOD 3 Rounds Min 1 – 10 C & J (115/75) Min 2 – 100 M Prowler push or Sled Pull (135/95) Min 3 – 10 Pull-ups Min 4 – Row for full minute for calories Min 5 – Rest Cool Down: 2x 10 GHD Sit-ups […]
Wednesday, August 7th
Are you interested in Mobility? Check out this video for ankle ROM. ALSO, join us Saturday, August 10th at 11:00 am (right after our 10 am class) and learn some mobility movements from MARY!!! COST $25. Email milehighcrossfit@gmail.com so we know you are coming… there is still space available!!! WOD Run 800 M 50 Box […]
Tuesday, August 6th
Skill/Strength: EMOTM 8 Minutes 10 Ring Dips (mod box dips) 5 Push-ups WOD 3 Rounds 5 Bear Complex (95/65) (PC, FS, PP, BS, PP) 400 M Run Cool Down: 400 M Sled Pull/Drag (135/95)
Monday, August 5th
It is once again time to start testing our max weights! Strength: Back Squats 20 Minutes to find 1 RM WOD 7 Minute AMRAP 7 Wall Balls (20/14) 7 Burpees *competitors increase WB weight Cool Down 50 Situps 50 DU 50 Situps