WOD: 7/10/2014

CrossFit Group Coaching

* Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm

Part A

Front Squat – 15 Minutes to find 3RM

Part B

Mash Up:
* if you finish each segment before the beginning of the next you get to rest until then, if not you go right into the next segment.

At Minute 0

3 Rounds of
10 Overhead Squats (135 / 95)
50 Double Unders

At Minute 8

21-15-9
KB Swing (1.5pd / 1pd)
Burpee

At Minute 16

1 Mile Run

At Minute 26

Cool Down

Track your progress in Brickhouse Performance. It’s free, includes weight suggestions and warmup sets for each workout as well as recommended nutritional and lifestyle guidelines based on your individual goals. This is a must have for every Brickhouse Athlete. Not on there yet? Email admin@brickhousecrossfit.com to be added!


Brickhouse Fit

* Class Times: 6:30pm – Click Here to Purchase Brickhouse Fit

8-10 Rounds of
Row 150m
50 Jump Rope Singles
4 Turkish Getup (2 each arm, slow and steady)
– go heavy on the TGU but still have great form!

Cash Out: Practice Parallette L-Tuck Holds