Latest WOD

“Nicole” and Olympic Lifting for July 1, 2015

Happy First Day of July!!!

This weekend is the 4th of July.  Friday’s schedule will be 9am and 4:30pm only.  We will be closed on Saturday.

Today, we are celebrating one of our members.  Sarah Melton is getting married this weekend.  Some of our female athletes asked to throw her a bachelorette  party CrossFit-style.  As a runner, Sarah always excels at running wods.  So, we are programming a classic CrossFit Lady WOD today with lots of running.  We are excited for you Sarah.

CrossFit Alloy WOD for 7/1/2015:

Mobility:
Foam Roll:
Calves
Hamstrings
Middle Back
Lats
Shoulders

MetCon:
“Nicole”
As Many Reps as Possible in 20 Minutes:
Run 500m
Max Effort Pullups
After each run, you will perform the maximum amount of pullups you can do without dropping off of the bar.  Each time you drop off of the bar, you have to run again.  Your score is the number of pullups you complete in the 20 minutes.

Post Pullups Reps to Comments

7:30pm – Olympic Lifting with Greene Barbell Club