Skillwork: Rope climb

All Levels

Three rounds for time of:
Run or Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

And (1/2 class do traversing while other 1/2 do WOD)

Traverse the climbing/bouldering wall 2-3 times.
If you successfully traverse without coming off the wall, then perform your next traverse using one color of holds less than previously.

Free Intro Class at 10:00am
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WOD for regular members at 9:00am and 10:00am

All levels
“Prison Break”

Dip Walk
Low crawl under wall
Climb over rope wall (Basics – Hold onto rope and put feet 5x on wall)
Monkey bars (Basics – 14 Pull-ups)
Speed Ladder
Traverse Climbing wall
800m row
80 lbs. bag carry for 100m
REPEAT in reverse

Have you registered for the CrossFit Games Open?

No 5-3-1 Strength Training this week
(Lvl 1/2 – If you missed any of the 5-3-1 training last week, then make them up sometime during this week.)
Skillwork – Thruster, Deadlift, Push-press

Chipper WOD

(Basics skip first three exercises.)
10 Thruster @ 115#
20 Deadlift @ 225#
30 DB Push-Press 40s
40 Burpees
50 Box Jumps 24″
60 Pull-ups
70 Wall Balls, 20#
80 Calories on Row Machine
90 yard bear crawl – 6 lengths
100 Double-under or 400 Singles