Saturday 7/16/2016
Teams of 2 60 cal row 60 burpee 60 sumo deadlift high pull 95/63 60 box overs 60 power snatches 95/63 60 burpee 60 cal row
July 2016
Friday 7/15/2016
Bailey’s Birthday WOD “Balls” 7 rounds 7 clusters 185/135 15 HSPU 850m bike
July Member of the Month
1. What brought you to Granite State?I was tired of being fat and lazy. I had started and stopped going to the gym for years and never saw any lasting effects. Coworkers of mine had being doing crossfit in other gyms and after a quick google search, I found two options. One didn’t call me …
Thursday 7/14/2016
Make up day Skill/weakness practice
Wednesday 7/13/2016
Conditioning 4 RFT 200m run 30′ KB front rack lunges 53/35 40 double unders 50 wallballs 20/14
Tuesday 7/12/2016
Strength Box Squat build to heavy 5 (control the decent down, touch, don’t settle and fire up squeezing butt) Olympic lift EMOMx10 power clean + front squat + jerk + jerk
Monday 7/11/2016
Strength Deadlift 8-6-4-2 increase weight each set Conditioning 21-15-9 deadlift 185/135 OHS 115/75
Saturday 7/9/2016
conditioning 800m run 20 TTB 35 OHS 115/75 20 pull-ups 35 dead lifts 115/75 20 knee to elbows 35 shoulder to over head 20 c2b 800m run
Friday 7/8/2016
Conditioning EMOMx24 min 1: 2 squat snatch build to heavy min 2: 3 rope climbs min 3: 10 cal bike
Thursday 7/7/2016
Make up day or work on skills/weaknesses!
