Monday's WODs!

Here are your Monday WODs, along with our July Challenge of the Month annoucement! Congrats to Carson Layne and Robert Johnathan Mosebach for winning our June Challenge: Max DUBs in 90 seconds. Carson completed an astonishing 179 DUBs, with Bobbert following closely behind with 162! Awesome work guys! You've got some Lululemon gift cards coming your way. Now CFD athletes - let's get some more names up there for our July Challenge: 500m Row for time!!

*Also - please check your emails for our newsletter detailing important class schedule changes which take effect TOMORROW. Our morning classes on Mon/Wed/Fri will now consist of 6am, 7am, 9am, and 12:15pm. We will have open gym from 8-9am, but will be CLOSED from 10-12pm. If you have any questions or concerns, feel free to reach out to Coach Rebecca (rebecca@crossfitdimensions.com).

Monday July 2, 2018

CrossFit (6am/7am/9am/12:15pm/5:30pm)

Strength:

Every 90 seconds, for 15 minutes (10 sets):

Clean (full) & Jerk

*Sets 1-3 = 3 reps @ 70-75%

*Sets 4-6 = 2 reps @ 80-85%

*Sets 7-10 = 1 rep @ 90+%

WOD:

21-15-9:

Floor Press 75/135

C2B Pull-ups

Power Cleans 75/115

HSPU

Endurance WOD (6:30pm)

3 x 6 minute rounds of:

600m Run around block

20 Squats

20 Lunges

20 Push-ups

20 Hollow Rocks

Max Single Leg Singles in remaining time.

1 minute rest between rounds

Pre or Post-WOD Row Conditioning:

On the Minute x 12:

Minutes 1-2-3: 20/14 Calories

Minute 4: Rest

Minute 5-6-7: 15/11 Calories

Minute 8: Rest

Minutes 9-10-11-12: 10/8 Calories

On-Ramp (7:30pm)