WOD – July 11, 2013

This Friday we will be collecting donations to support the Red Cross Southern Nevada Chapter in response to the Mt Charleston fires!!!  We will be doing a Hero WOD to raise money and show our support!!  For more info on the fire check out the Mt Charleston fb page here!

There’s still time to sign up for the new skills cycle starting this week!!

Next week is the CrossFit Kids Summer Camp!  There are only a few spots left!! Click the link above for more info!!!

There will be olympic lifting class this saturday at 1pm at SCCF on wigwam!

Work Out of the Day

Front Squat 5-5-5-5-5

then,

110320 Mainsite WOD

For time:
10 front squats, 135/95lbs
1 rope climb, 15′
9 front squats, 135/95lbs
1 rope climb, 15′
8 front squats, 135/95lbs
1 rope climb, 15′
7 front squats, 135/95lbs
1 rope climb, 15′
6 front squats, 135/95lbs
1 rope climb, 15′
5 front squats, 135/95lbs
1 rope climb, 15′
4 front squats, 135/95lbs
1 rope climb, 15′
3 front squats, 135/95lbs
1 rope climb, 15′
2 front squats, 135/95lbs
1 rope climb, 15′
1 front squat, 135/95lbs
1 rope climb, 15′

Post loads and time to beyond the whiteboard.

Metcon Workout

As many rounds as possible in 20 minutes:

50′ bear crawl

15 medball cleans

50′ crab walk

15 jumping pullups

Post rounds completed to beyond the whiteboard.

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