Rampage On The Ridge 4 – 06/24/17

Rampage On The Ridge 4 is this Saturday.

Fri 06/23/17 – Gym Closed for ROR4 Setup. Judges/volunteers meeting 5:30.
Sat 06/24/17 – ROR4
Sun 06/25/17 – Gym Closed for ROR4 Breakdown

Sunday 06/25/17

Closed for Rampage On The Ridge 4 breakdown/recovery.

Saturday 06/24/17

Rampage on the Ridge 4

Friday 06/23/17

Closed for Rampage On The Ridge 4 prep.

Thursday 06/22/17

AmRep in 4 Min
Burpees

AmRep in 3 Min
Burpees

AmRep in 2 Min
Burpees

AmRep in 1 Min
Burpees

Rest 3 Minutes between each AmRep

Via CrossFit Linchpin

Wednesday 06/21/17

Linear Strength W08D03
Shoulder Press
5×5

-then-

“Half Jerry”
For time:
Run 800m
Row 1000m
Run 800m

Tuesday 06/20/17

Linear Strength W08D02
Snatch Grip Deadlift
5×5 @ 60 to 75% of Deadift 1RM

-then-

“DT”
5 rounds for time of:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105

Monday 06/19/17

Linear Strength W08D01
Back Squat
5×5

-then-

“Sweet Dreams”
5 rounds for reps of:
1 minute of box jumps 24/20
1 minute of wall balls 20/14, 10/9
1 minute of rowing (calories)
1 minute of Rest

Sunday 06/18/17

Open Gym 2 – 4

Running Club 2

Saturday 06/17/17

Team Wod @ 9am

http://crossfit-naturalstate.com/wp-content/themes/depth