Time to get ill – Mon 10.09.17

 In W.O.D.

Remove your calculator watch and turn up your boom box, it’s ‘time to get ill’ with this workout.  Run, lift, and gymnastics; today’s WOD is a perfect blend of the original CrossFit style.

Strength:  Overhead Squat 3-3-3-3-3

Conditioning:  “Time to get ill”
Complete 4 rounds:
– 400m Run
– 6 Hang Power Cleans (Performance: 185/135#, Fitness: 155/105#, Health: 115/75#)
– 10 Handstand Push Ups (Performance: Strict, Fitness: Strict floor or 1 plate, Health: box sub or push up sub)


Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?


All of our coaches train in the Oly lifts for various reasons; Leighna competes in them, Buck uses them in his Highland Games competitions, and Phil studies and practices them non-stop to be better/stronger at CrossFit and at life!  If you are interested in learning more about Olympic-style Weightlifting, then speak to a coach or email Phil at [email protected]

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