Stay Strong CrossFit

WARM UP

1 MILE RUN

  WOD

21-15-9

DL BURPEES

WOD 4RDS

15 SDLH

20 BOX

25 SQ

WARM UP 4RDS

15P

10PP

5PJ

WOD 6RDS

15 WALL BALL

15BOX JUMPS

15 PUSH UP

WARM UP
500-2

8RDS JR 20/10

WOD 6 RDS

15REPS

SQ

PULL UP

BOX 24

KB

WARM UP

4/500M ROW

5 burpees for 2rd 10 for 3 each 500m

   WOD FRAN

21-15-9

THRUSTER

PULL UPS

WE HAD ROSS STOP IN TO GET HIS WOD ON REAL STRONG GUY AND FAST

WARM UP ON YOUR OWN TODAY

WOD

BACK SQ   15-15-15-15-15

DL 7-7-7-7-7

WARM UP

RUN & bike 1 mile each

      WOD

750 M ROW

30 KB

20 WALL BALL

750 M ROW

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WARM UP

3/500M ROW

1/2 MILE RUN

WOD

21 DL

15 PUSH UPS

9 PULL UPS

21DL

15 PUSH UPS

9 PULLUPS

21 DL

15 PILL UPS

9 PUSH UPS

21 DL

15 PULL UPS

9 PUSH UPS

Today’s WOD was brutal…but awesome!!

Tommy and Nick went to Motorcity to hit the moving out WOD of 40% bodyweight cleans for 200 reps and then help moved them out into the new box! It is always a pleasure to see and help MCCF.

The PM WOD was Murph with a crossfit newbie. Matt Fenton, Nick’s friend. We posted a picture of Matt after the WOD. We thought it was fitting to draw in the chalk line since he died!!! Nick ended up donating to the Stay Strong Crossfit blood drive.

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WARM UP

3RDS

30 SQ

15 PUSH UP

    WOD  GRIFF

800M RUN

400M RUN BACKWARD

800M RUN

400M RUN BACKWARD