Friday 7/29/16: WOD

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Our Granite Games 2016 CrossFit 906 Scaled Team!

Strength:
Bench press

WOD:
For Time:
21-15-9 reps
Squat Clean 95/65#
Squat Snatch 95/65#

OnRamp:
“Nancy”
5 Rounds for time:
400m run
15 overhead squats
(scale rounds as needed)

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Thursday 7/28/16: WOD

WOD: Airdyne Bike 20 min of: 30 seconds of Bike (max effort) 30 seconds of rest (*Can sub C2 Rower if preferred) Score= Total calories after 20min of this cycle OnRamp: 3 Rounds for time: 800m run/row 15 medicine ball … Continue reading

Wednesday 7/27/16: WOD

CFkids Tonight: 5:30-6:00 Lions 6:00-6:30 Cubs Yoga 906 6:30pm Held at Lk Bancroft weather permitting. Please meet at the park for 6:30pm Drop-ins welcome Strength: Deadlift Please note there is no 8am trainer led WOD today. However, I will be … Continue reading

Tuesday 7/26/16: Rest Day

*Cleaners at box today 8am-Noon. Floors will be wet during this time. Thank You! **Order sheet out at box if you want to order a Blue CF906 hat sign up! Congrats to our Check-In winner……Troy!!!!

Monday 7/25/16: WOD

CFkids will be held on Wednesday this week. Strength: Shoulder Press WOD: 4 Rounds for time of: 400m Run 15 GHD Sit-ups (*sub abmat sit-ups) 5 Deadlifts 315/220# OnRamp: For time: “Diane” 21-15-9 Deadlifts Handstand push-ups (sub shoulder press)

Sunday 7/24/16: WOD

WOD: For time: 1 mile Run 5 mile Bike 1 mile Row OnRamp: For time: “Annie” 50-40-30-20-10 Double unders Sit-ups