Workout: Saturday, May 18, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

We are thinking about moving the Monday/Wednesday/Friday 9am class to 9:15am. Please comment below if you would like to see this change.

Don’t forget to log your workouts into SugarWOD for the attendance giveaway! This month we are giving away CBD Oil ($60 value) and Recovery Spray ($40 value) from WOD Recovery Rx! wodrecoveryrx.com/main-rx

Log 10+ workouts = 1 Entry
Log 15+ workouts = 2 Entries
Log 20+ workouts = 3 Entries

Passive Aggressive (8am) Team Workout
Teams of 2:
On a 25 minute clock complete:
1 mile run as a team – each team member must cross the finish line before starting the following…
In the remaining time:
40 Toes Through Rings
40 Push Jerks 115/85#
40 Box Jumps 24/20″

Fitness:
AB 2 miles or Run 800m
In the remaining time:
40 Sit Ups
40 Push Press 75/55#
40 Step Ups 20″

Rx+ same as Rx

Push Jerk 5×5 (9am)
Within a 15 minute window complete
5 x 5 Push Jerk (mechanical and speed focus)

Passive Aggressive (9am)
On a 15 minute clock complete:
800m Run
40 Toes Through Rings
In the remaining time AMRAP rounds and reps:
40 Push Jerk 115/85#
40 Box Jumps 24/20″

Fitness:
On a 15 minute clock complete:
400m Run
40 Sit Ups
In the remaining time AMRAP rounds and reps:
30 Push Press 75/55#
30 Step Ups 20″

Rx+ Same as Rx