WOD FOR DOGS
You may have seen the signs around the gym about this weekend, but just so everyone knows, we are hosting WOD for DOGs on Saturday. The money raised goes to MAGSR a 501c3 non profit all volunteer operated organization that provides a second chance to German Shepherd dogs and mixes that been abandoned, abused or lost.
GO HERE TO DONATE- FUNDLY CrossFit Federal Hill
The WOD on Saturday will be the WOD for DOGs
Find out more information about the program and the WOD HERE
Strength WOD
Back Squat 5/5/5/5/5/5
(same weight for all six sets)
**Hold tight with the squats we will be retesting our 1 RM in a few weeks and I promise all this heavy work will make a difference**
WOD
Shoulder to overhead (135/95)
Toes to Bar
8 Min AMRAP
2…2….4…4…6..6..8..8..10..10…climb the ladder. Score = Total Reps
8’s=40
10’s=60
12’s=84
14’s=112
16’s=144
Coach Allie and Coach Matt deadlifting!
Competitors WOD
**Remember to be ready to go when class starts, lets keep it moving today so we get it done in an hour**
15 min to find a 1 RM Jerk (split or push)
20 Min to find a
5 RM Back Squat
5 RM Front Squat
Skill Work
20 Deadlifts (185/135)
20 Sumo Deads
20 Stiff legged Deads
20 Russian Swings