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New Beginners Class Starts 5pm OCT 6th, call today to reserve a spot!

2 free weeks to try it out!

 

 

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If you're curious about what Priority CrossFit can do for you check out our Before & After section to see how Priority CrossFit has changed the lives of people in YOUR community. If you're interested in joining us our Pricing is available online. If you'd like to learn more about our Coaches and more About Us, that's available too!

If you're already a part of Priority CrossFit you're probably looking for today's WOD, just use the tool below to see today's and this weeks WODs. 

 

WOD

SKILL DAY

Mobility Stretching

2000m row at 2:20 pace
or
weighted 1 mile walk....bring a vest or back pack if you want

Read more...

SKILL  (30 mins to complete both the jerks and the squats)
 Jerks
 A. 1 Heavy Push Jerk from Back Rack
 B. 1 Heavy Split Jerk from Back Rack
 C. 1 Heavy Push Jerk from Front Rack
 D. 1 Heavy Split Jerk from Front Rack

Squat
 3×3 OH Squat across unless you missed Monday do 5x5 back squat

WOD
EMOMx15
5 rounds of:
 Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in SKILL
 Min 2 – :45 second hollow hold  (laying on ground with arms extended shoulders off the ground, feet extended and off the ground.)
 Min 3 – 5 Muscle ups.   (ring, bar, or banded)  if you do not have MU do strict chest to bar pullups and strict ring dips

Read more...

WOD
For time....
10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105
 200m Run after every round.


CORE
Handstand holds, try to perform away from wall
if you have not got HSPU use wall walks or wall to assist in a hold

Read more...

SKILL
1 full snatch from below the knee – goal is to hit 90% of 1RM (do not exceed 90%)....once you find your heaviest drop to 80% 1RM

3×2 at 80% – drop the bar from over head, no TnG.

WOD
“Filthy 50″
 50 reps of the following for time:
 Box Jumps, 24/20″ – Games standards
 Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
 KBS, 35/25
 Walking Lunge Steps
 Knee To Elbows
 Push Press, 45/35
 Hip Extensions
 Wall Balls, 20/14
 Burpees
 Double unders

OPTIONAL STRENGTH
5x5 back squats at same weight for all 25 reps

Read more...

Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource