• CrossFit 06830

    CrossFit 06830

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Thursday April 20th 2017


Power Clean


Cash Out

4 Min Plank Hold

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Wednesday April 19th 2017

NO 6:30PM Class Wednesday April 19th


10 Rds

Perform every 2min

5 Strict Handstand Pushups/10 Hand Release Push Ups
9 V-Ups with MB
10 Jumping Lunges with MB

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Tuesday April 18th 2017


12 Min AMRAP

40 x 20m 3-Point Shuttle Run
Then, with what is left of 12min, perform:
8 OH squat 
16 Wall Ball 
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Monday April 17th 2017



6 Deadlift
10 Burpee
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Sunday April 16th 2017

Happy Easter

No Classes Today

At Home WOD

30 Min EMOM

Odd Minutes: 20 Jumping Jacks and 10 Air Squats
Even Minutes: 10 Sit Ups and 10 Lunges (Total)
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Friday April 14th 2017

Warm Up

Get Sweaty

Perform 4-5 rounds ‘Bottom to Bottom’ Air Squat Tabata
Perform Air Squats for 20sec, then Rest in the bottom position for 10sec (first round can be passive, then make it an active hold for the remaining 3 rounds).


Squat Prep Complex


* Perform 10 reps of each movement.
*Still do the Hip Flexor stretch, just use the wall instead.



Back Squat

5 – 3 – 1
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Wednesday April 12th 2017


Perform 3 Push Press every minute

* Add 10-20lbs every 5min

* Start with 75/45

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