WOD for 27 JUN 2016

0500 and 1130 at Fredericks Gym

So I will be ACAPing all week  and I don’t know if I will make it to the gym at lunch. I will do my best though.

Today you will once again be able to pick your poison. There is Julie’s programming as well as the Granite Games programming as well. Do what you want except you Joey, do the Granite Games.

Julie’s Programming

Warm Up:

Squat Prep 3-5 min

Squat Therapy 3-5 min

Goblet Squat Holds :30on /:30rest x5



7 Tempo Front Squats, pick load Every 3 mins for 9 mins.

5 sec descend and 3 sec ascend, no pause at bottom




Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats


——————–Granite Games WOD————————-


OHS 115/75




Here is the picture motivation from last Friday!

Cliff DLing and Carl warming up


Sun working on the DL with the “not actual” Crossfit group


Lindsay being a beast!







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