your results...

A1. Bent over row 3×5 +5lbs from July 7 A2. KB Windmill x6/side 3 Rounds: 2 minutes row for calories, 2 minutes rest, 2 minutes burpees, 2 minutes rest

Warmup: Dodgeball! Lift: Sumo Deadlifts 3×12 @ same weight WOD: 5 Minute AMRAP: 5 slam balls 10 KB swings 20 skips (10 double unders) Rest 3 minutes 5 minute AMRAP: 5 deadlifts 10 burpees over the bar Rest 3 minutes 800 m run

A1. Back squat 3×5 +5-10lbs from July 6 A2. Dumbbell pull-over x8 AMRAP in 8 minutes: DB Thrusters, At the top of every minute, perform 4 burpees

Warmup: Kettlebell Circuit -arm bars -getups -bottom up presses -windmills -tators Technique Work: Pull-Up Practice WOD: 4 rounds: Stations: 30 on/30 off burpee pullups rowing abmat situps kb swings wall balls

A1. Bench press 3×5 acroess +1-5lbs from July 3 A2. Ring Y-pulls x8 21-15-9 KB Snatch R., KB Snatch L. 400m run

Warmup: Glute stretch against wall 1 minute/side Calf & front rack stretches Lift: Front Squats 3×12 @ same weight WOD: Tabata Intervals: Every 5 minutes for 5 rounds complete one round of the following: ring rows/pull-ups (20 seconds of work, 10 seconds rest) burpees (20 seconds of work, 10 seconds

A1. Dead-lift 3×5 across +5-10lbs from July 2 A2. Reverse lunge with posterolateral reach x3/side Emom x8: 3 Hang power clean, 3 Shoulder to overhead

A1. Chin-ups 3×5 across +1-5lbs from July 1 A2. Reverse crunch x8 AMRAP in 30 min: 800m run, 20 Burpees, 750m row, 20 Russian KB swings, 100m Sled drag Fwd/Bkwd, 10 TGU alternating

Warmup: Rowling with partners With: – heel to floor, arm sweeps – beat swings – pec stretches with leg reaching over to opposite hand – ankle/calf stretches – burpees Lift: Bergener Warmup WOD: 30-20-10 calories on rower box jumps hang snatch

CrossFit Vernon We have exciting news for you, CrossFit Vernon. In three weeks we celebrate our fifth year anniversary of business, and we are delighted to announce that you are going to get a bigger, new gym space! Jeremy and Deanna have been looking to expand to a bigger facility