Make Up Day – Aug 4, 2011

Thursdays are Make-Up Days at Iron Cross Athletics! It’s your chance to complete a workout you missed during the previous week.  If you did every Daily WOD during the previous week, Thursday should be a rest day! You can come and go on your own schedule, any time between 5pm and 7pm.  (Please note this is not an “Open Gym” where you can perform any workout of your choice. You should be completing an Iron Cross Athletics Daily WOD from the last 7 days.) The choices for today are:

  1. Thruster 1-1-1-1-1-1-1, then AMRAP in 8 min of 20 wall balls & 10 push ups
  2. 10->1 of sumo deadlift (225/155#), KBS (53/35#), pull-up
  3. “Elizabeth” (21-15-9 of squat clean (135/95#) and ring dips)

Once you finish your WOD, you are welcome to do some supplemental skill work or lifting.

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This Post Has 5 Comments

  1. Also, feel free to post to comments if you know what WOD you’re doing and what time you’re showing up. Hopefully someone else is doing the same workout, and you can coordinate schedules. CrossFit WODs are always more fun in a group!

  2. Hey Nikki,

    Just wanted to let you know I should be dropping by for the Saturday wod this weekend. Hope you guys had an awesome first week of being open. ;]

    Sandy

    1. Sounds great Sandy! We’ll see you then!

  3. Not going to make it in today like I thought I would.. Have fun guys…

    1. Thanks for the heads up Keegan!

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