* Friday the 19th the gym will close promptly at 1:30 PM after the noon class and re-open at 4:00 PM

** Saturday the 20th the gym will close promptly at NOON please plan your training accordingly.

*** Saturday the 20th CrossFit Kids is cancelled.

WOD:

1) 20 minute EMOTM:

Odd – 6-8 Dumbbell Bench Press

Even – 30 Second Hollow Hold

Pick Dumbbells that are difficult for you to press for 8 reps to start. By the end you’ll likely drop down to 6 reps from fatigue, adjust weight as needed for appropriate stimulus. If you can’t hold the Hollow Position for 30 seconds, hold as long as you can in the 30 second period.

2) 3 rounds AQAP:

100m Farmers Carry 70/50

20 Toes-to-bar

400m Run

Use Dumbbells or Kettlebells, if you’re using Dumbbells absolutely no dropping them on the pavement as it will tear apart the rubber coating.

Extra Work:

3) Single Arm Dumbbell Row: 5 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

4) Run:

5 minutes, Rest 50 seconds, 5 minutes, Rest 50 seconds

4 minutes, Rest 40 seconds, 4 minutes, Rest 40 seconds

3 minutes, Rest 30 seconds, 3 minutes, Rest 30 seconds

2 minutes, Rest 20 seconds, 2 minutes, Rest 20 seconds

1 minute, Rest 10 seconds, 1 minute, Rest 10 seconds

Perform these as out and back runs. Goal is consistent pacing through the entire workout. There is minimal rest, so think of a pace you could maintain for the 30 total minutes of running, and maybe go slightly faster. Again, run as out and back, your distances should match each other for each round.

Workout courtesy of Chris Hinshaw

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE