Crossfit

Wednesday Test Week

DOGWOOD SPECIALS
ASK ABOUT OUR MONTHLY SPECIALS AND OUR NEW REFER A FRIEND PROGRAM. UP TO $100 SAVINGS AND A FREE DOGWOOD T-SHIRT!!
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
2 Steady Rounds
12 Tall Box Jumps
12 Empty Bar Hang Power Snatches
12 Overhead Squats
MisFit Snatch Complex (15:00 to find 1RM)
1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat

Move smoothly through each of the 4 reps in this complex and focus on proper positions & technique.
Metcon (AMRAP – Rounds and Reps)
RX
12:00 AMRAP
150 Wall Balls 20/14
90 Double Unders
30 Ring Muscle Ups

Scaled
12:00 AMRAP
150 Wall Balls 14/10
180 Single Unders
30 Ring Dips + Ring Rows

Crossfit

Tuesday Test Week

DOGWOOD SPECIALS
ASK ABOUT OUR MONTHLY SPECIALS AND OUR NEW REFER A FRIEND PROGRAM. UP TO $100 SAVINGS AND A FREE DOGWOOD T-SHIRT!!
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
3 Steady Rounds
10 Ring Rows
10 Empty Bar Thrusters
:30 Plank
Back Squat (15:00 to find 5RM)
Metcon (Time)
RX+
5 Rounds – 15:00 CAP
2 Legless Rope Climbs
15 GHDSU
15 Push Jerks 135/95

RX
5 Rounds – 15:00 CAP
2 Rope Climbs
15 Ab Mat Sit Ups
15 Push Jerks 95/65

Scaled
5 Rounds – 15:00 CAP
7 Strict or Challenging Banded Pull Ups
15 Ab Mat Sit Ups
15 Push Jerks 75/55

Crossfit

Monday Test Week
SNOW DAY
Due to the weather and road conditions we’ll only be running the 5:30 and 6:30 pm classes today. Come get your start off your Test Week if you are able to make it safely! Be careful out there!

DOGWOOD SPECIALS
ASK ABOUT OUR MONTHLY SPECIALS AND OUR NEW REFER A FRIEND PROGRAM. UP TO $100 SAVINGS AND A FREE DOGWOOD T-SHIRT!!
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
3 Steady Rounds
16 Shoulder Taps
12 Banded Good Mornings
8 Strict Pull Ups
Push Jerk (15:00 to find 3RM)
Depending on your goal you can either work on cycling these 3 reps or reset your position in between each rep. 1st carries over to metcons more, the other will allow you to focus on power & technique.
Metcon (Time)
RX+
30 20 10 – 12:00 CAP
Ring Dips
T2B
Alt DB Snatch 70/50

RX
25 15 5 – 12:00 CAP
Ring Dip
T2B
Alt DB Snatch 50/35

Scaled
25 15 5 – 12:00 CAP
Banded Dip or Push Up
Knees to Chest
Alt DB Snatch 35/20