Sundays WODs & Day 1 of our Progressive Perfection Program!!

June 23, 2018

Hey guys! Hope you all are excited for the first day of our Progressive Perfection Lifting Program which starts tomorrow at 11am! We have 13 people signed up so far, so there is room for 2 more! Remember, you are required to commit to attending 6 consecutive Sunday sessions at 11am. Coach Sarah Mc Rae has designed this lifting program to be progressive, therefore it is vital to your progress and success in the program that you attend all 6 sessions! Email if you would like to scoop one of the last 2 spots! Also, please not, the box will be reserved for only those who are participating in the Progressive Perfection Program tomorrow from 11-12:30pm. There will no NO open gym hours during this time. So if you want to get a workout in, make sure you attend one of our scheduled classes at 9am or 10am tomorrow!


Here are your Sunday WODs...


Sunday June 24, 2018


Endurance WOD (9am)


For Time

6 Rounds of:

400m Run

40 reps (see below)


*Each round complete 40 reps one of the following. You can only pick each movement once.

1. Calorie Row

2. Box Jump Overs 20/24

3. Pistols

4. High knees R/L = 1

5. Calorie Assault

6. HR Push-ups





Abs (see below)


Ab movements:

1. Hollow Rocks

2. Torso Twists 14/20

3. Contralateral V-ups

4. MB Sit-up Toss to wall

5. Inverted Juicers on rower




Crossfit (10am)



Make up day! Make up any of the strength sessions that you missed this week:



5 sets increasing in weight each set (plan your loads in advance!), building to a heavy set:


Front Squat + Thruster



EMOM for 10 minutes:

5 Deadlifts at 75% 1RM



1. 3x8 DB Bench Flys

2. 3x10 supinated bent-over row

3. 2x200m Plate Pinch Carry



7 sets of:

Halting Snatch Grip Deadlift

Hang Snatch

Overhead Squat

@65-70% 1RM




AMRAP in 20 minutes:

200 meter Run

21 Overhead Squats 65/95

200 meter Run

21 Jumping Pull-Ups

200 meter Run

15 SDLHP 65/95

200 meter Run

15 Barbell Push-ups

200 meter Run

9 Deck Squat Box Jumps 20/24

200 meter Run

9 Squat Cleans 65/95




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