Wendler Deadlift: Week 1
5 reps @ 50% of 1RM
3 reps @ 65% of 1RM
5 reps @ 75% of 1RM
5 reps @ 80% of 1RM
Max reps @ 85% of 1RM
Rest as needed between sets. Time cap of 15 min.
Death by Thrusters & Pull-ups (7 Min time cap for each cycle)
Death by thrusters for 7 min.
One minute rest
Death by pull-ups for 7 min.
Use your Fran weight.
Free Bogert Park WOD with Coach Noah Sat Aug 16 at 10:30am
Nutrition seminar with Coach Noah Tuesday Aug 19th at 7:30pm
Grand Opening Celebration Aug 22 4pm - ? La Troca food truck from 6-8pm
Grand Opening Celebration Aug 23 9am - noon. Coffee and Donuts?
Jan 10 - 31 - Row'd Royalty
Feb 11 - 16 Femme Fatale Week
Feb 16 OutWod Event
Feb 22 CrossFit Open Begins
Record your WOD on Beyond the Whiteboard.
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