Wednesday 170712

Youth Class – We have some spots open up in our Youth Class every Tuesday and Thursday at 6:15pm. If you have a child who is at least 10 and not older than 14, we have room in the class. This is a great introduction to CrossFit and keeps them active!!!  Contact  Sara for more info (

Dynamic Warm-Up – Mobility

Prepare for…

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Mileitary vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. 

A. WOD:  “Holleyman”
5 Wall Balls                    20/14
3 Hand Stand Push Up
1 Power Clean    Adv: 225/155       Rx: 165/115
Scale: as needed… This is a moderately heavy lift when fresh so choose wisely.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.


Above and Beyond:

B: (Front Squat plus jerk with pause) X 2, 5 sets, up to 70% of clean and jerk

Perform one front squat, then one jerk with your off leg. Pause in receiving position of jerk for 2-3 seconds. Repeat with strong leg.

Goal is to improve position in squat and jerk, drill speed out of the hole and set up for the jerk.

C: Ring Chin Up Isometric L Sit. Accumulate 2 min

On rings, pull to the top of chin up and hold. Bring legs to L Sit position. Feet together, pointed, legs straight, level with hips.

D: Alternate for 3 sets, rest as needed.

D1: Single Arm high pull 8-10 reps


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