Announcments
- Coach Mark’s message to the members: CrossFit 858 turns 3!! CLICK HERE
SWOD
Back Squat: 20 mins to find 1 rep max
WOD
20-15-10-5
Hang Clean to STO (95/65)
Situps
Pullups
(20 min cap)
…Announcments
SWOD
Back Squat: 20 mins to find 1 rep max
WOD
20-15-10-5
Hang Clean to STO (95/65)
Situps
Pullups
(20 min cap)
…Announcments
Mobility
Keg Drill
Banded Bottoms Up Hamstring
WOD
AMRAP 10
7 Deadlifts (225/155)
21 Double Unders
200m run
rest 3 min
AMRAP 5 min…
This week CrossFit 858 turns 3 years old, and for me it’s a time of reflection.
Many of you are familiar with my story and how we started. I was doing something completely different, stuck in a corporate career that …
WOD
800m run
20 KB Swings (70/53)
10 Goblet Squats (70/53)
400m run
30 KB Swings
15 Goblet Squats (70/53)
200m run
40 KB Swings (70/53)
20 Goblet Squats (70/53)
…SWOD
Back Squat: 20 mins to find 5 rep max
WOD
AMRAP 8 mins
5 Bar Muscle Ups (sub 10 chest to bar)
10 Thrusters (95/65)
15 Burpees
…Mobility
Shoulder distraction Drill
Banded Hip Drill
WOD
10 HR Pushups
20 Alternating Jumping Lunges
400m run
4 Rounds
…
Announcements
WOD
8 Burpee Broad Jumps (6’/4’)
10 HSPU
12 Pullups…
SWOD
Week 6 Back Squats: 1 set of 20 reps*
*Weight is your 5lbs MORE than your last 20 rep session
**If you failed between reps 15-19, use same weight as last session
***If you failed with less than …
Skill: Ring Muscle Ups (10 mins)
WOD
AMRAP 6 min
10 Ring Dips
12 Power Snatches (95/65)
rest 2 min
AMRAP 6 min
10 Ball Slams (30/20)
12 Push Presses (95/65)
…SWOD
Bench Press: 15 min to find 1RM
TEAM WOD
Teams of 3*
20 cal row
15 KB Swings (70/53)
10 Burpee Box Jumps (24/20)
3 “Team Rounds”
*One person at a station, you will rotate stations after each teammate …