CrossFit Frontier

Let’s Party!!!

Strength
1X20 Back Squat

(This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.)

WOD
For Time:
30 Burpee Over-The-Box Jumps 24/20″
30 Toes-2-Bars
30 Push Jerks 135/95
Row 1K

Basics
For Time:
20 Burpee Box Jumps
20 Knees-2-Elbows
20 Push-Ups
Run 800m

Bridge

Back squat/ front squat

Remember to come join us tonight at 8pm, downstairs at Sandfords for our 1 year birthday party! It’s been an amazing first twelve months and we owe it all to you so come on out and have some fun away from the gym for a change with all the people you sweat with, become stronger with and maybe even curse(us coaches of course)!

Strength
12 minutes Snatch Balance practice

WOD
15 minute AMRAP of:
15 OHS 95/65#
30 Lateral Jumps (over BB)
45 Ab-Mat Situps

Extra Credit
Spend 10 Mins practicing HEAVY stone-to-shoulder

Basics
12 Min AMRAP of:
30 Sit-Ups
20 Lateral Jumps
Run 200m

Bridge

Knees-to-Elbow/ Toes-to-Bar