Jerome Pesito

REST DAY

Today was our WOD for our dear friend, fitness enthusiast, and fellow crossfitter, Jaryd. A BIG THANK YOU to all who showed up and gave their all for this event; to those who sent well wishes and prayers and even did the WOD abroad; and special gratitude to all who donated to assist with his

WARM UP: 3 Rounds of : 30 Air Squats 20 Walking Lunges 30 Jumping Jacks

WARM UP (mini -wod?): 3 Rounds of: 10 Squats 10 Sit Ups 10 KBS (45#W; 55#M)

WARM UP: Junkyard Dog SKILL: Snatch WOD: Snatch Elephant: PVC – 100 reps 3000 lb elephant – 45# = 67 reps 4000 lb elephant – 55# =73 reps 7000 lb elephant – ≥ 60#  (calculate your reps)

WARM UP: 3 Rounds of: 20 Hollow Rocks 20 Flutter Kicks 10 Push Ups

Warm Up:  400 M Run 50 Double Unders/ 200 Singles 50 Air Squats 50 Sit Ups 

REST DAY

WARM UP: 400M Run x 2 WOD: 400M Run 50 Air Squats 400 M Run 50 Kettle Bell Swings (45#W; 55#M) 400 M Run 50 Thrusters (45#) Fast 400M Run   We wish our friend, fellow athlete and crossfit family member Jarod a speedy recovery. Our thoughts are with you and your family during this

WOD: TABATA For twenty seconds do as many reps of the following – then rest 10 seconds. 8 intervals of Row (for Distance) 8 intervals of Box Jumps (20″ W; 24″ M) 8 intervals of Pull Ups 8 intervals of Burpees 8 intervals of Double Unders