WORKOUT OF THE DAY

Due to the new time constraints days with strength will be incorporated into the warm up

"Its never too late to get in shape"

On Monday, Wednesday and Friday the WODS will be constructed so athletes can do them outside if they wish

Rutland CrossFit

MONDAY 8-3


STRENGTH/LIFT

NONE

WOD

5 Rounds

18 Box Jumps

10 hang cleans   135/95



TUESDAY 8-4


STRENGTH/LIFT

NONE

WOD

16 Min AMRAP

14 Cal Row

12 Pistols

10 HSPU



WEDNESDAY 8-5


STRENGTH/LIFT

NONE

WOD
4 Rounds

2 laps

20 wall balls 

20 weighted push ups


THURSDAY 8-6


STRENGTH/LIFT

NONE

WOD

WOD #1 21-15-9

Ring Rows

Ring Dips

rest 2 minutes

WOD #2 

burpees

wall bal sit ups


HALF THE CLASS DOES WOD 1 WHILE THE OTHER HALF DOES WOD 2  CLEAN RINGS DURING THE TWO MINUTE REST


FRIDAY 8-7


STRENGTH/LIFT

NONE

WOD

6 ROUNDS

10 Thrusters

16 lateral hops over the bar

100 yard sprint


SATURDAY IS ALWAYS A SURPRISE