Josh Newton

FRIDAY 180706

“Goat Day” I. 10 Minute EMOM Goat #1 II. 10 Minute EMOM Goat #2 “Simply put a “Goat” is a movement that you need to work on. Ask any Crossfitter from the newbie all the way to the competitor and… Read more »

WEDNESDAY 180704

4th of July 2018 WOD – *Only 8:00 a.m. and 8:45 a.m. Classes Scheduled for Today* “31 Heroes” In Teams of 2, AMRAP 31: 8 Thrusters (155/105)  6 Rope Climbs 11 Box Jumps (30/24) *Partner A runs 400m with a… Read more »

MONDAY 180702

I. Warm-Up II.  EMOM x 9 Minutes Minute 1 = 10 Alternating DB Step-ups  Minute 2 = 12 V-Ups Minute 3 = 5-8 Strict Pull-ups (band, ring rows, something strict) III. 3 Rounds For Time: -400 Meter Run – 20 Alt. DB… Read more »

ROWING WOD 180702

3 x 5 min / 3 min easy Row three 5 minute pieces. Row for three minutes at light pressure between each piece.

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FRIDAY 180629

I. Warm-Up II. Every 5:00 minutes, Complete: -200 meter Run -20 AbMat Sit-ups -10 Power Cleans 95/65 *Rest the remainder of 5 Minute Period* *Complete 5 Total Rounds* III. Cool Down  

THURSDAY 180628

I. Warm-Up II. Every :90 for 6 Sets – Barski Cleans (3 High Hang Squat Cleans)  III. 14 Minute AMRAP: – 7 Push Ups – 7 Box Jumps 24″/20″ – 7 Pull Ups IV. Cool Down