1 Squat Clean Each Min. Increasing weight each Min
Tabata Push-Jerk 25% bodyweight
3 Loops Run
15 Thrusters (95/65)
**During the next 30 days we will perform “Mainsite” workouts from the months of June & July. We have taken the time to dive into the CrossFit.com archives and program workouts that we feel best suit The Helm CrossFit’s athletes. Until this month every workout has been created by our coaches with the exception of the Signature CrossFit “Girls”, Benchmark WODs, and Open Workouts. We felt this would be a great change of pace for our programming and introduction to the Worldwide CrossFit community.
Anyone with an Internet connection and the willingness, curiosity and bravery to try it, could. From this simple blog and a single gym in Santa Cruz, Calif., there sprung an immense community of fitness enthusiasts who have learned the movements, tested the theory and accumulated a huge amount of data supporting Glassman’s equation:
CVFM @ HI + Communal Environment = Health
(Courtesy of CrossFit inc., CrossFit.com)
10 min cap
in teams of two- relay style
20 clean and Jerks (135/95)
20 Box Jump Overs (30″/ 24″)
* one partner will do one full round, tag partner and they will do one round.
REST 10 mins
50 Front Squats (185/135)
50 Bar Facing Burpees
50 Toes 2 Bar
* break up any way you want but only one partner can work at one time
There are scaled options for each workout !