Wine Country CrossFit

We will host a jump rope clinic on Thursday July 31st at 6.30PM. This 1.5 hour seminar is certain to ROCK YOUR  Jump Rope WORLD. Do you struggle with your double unders? Already have them and looking for your triples? This is the answer! Size is limited so secure your spot Now!

Sign up HERE.

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Friday is 4th of July. We will host a 10AM workout followed by a BBQ at 11AM. All are welcome, including the kids and the old people!

-Beth

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Monday’s WOD

“Annie”
50-40-30-20-10
Double Unders
Sit Ups

*Sub 4x singles, or 1x HIGH JUMP SINGLES as needed for the Double Unders
*Rx’d Situps are with Ab Mat, no anchoring of feet
*Scale Up to GHD Situps ONLY if athlete does 30+ on a daily basis

Compare to:
5/18/10
12/13/10
4/11/11
8/15/11
12/12/11
6/4/12
10/1/12
2/4/13
7/1/13
10/7/13
2/3/14

Cash Out: 3 minute hold on each leg deep calf stretch. 3 minutes of cobra style ab stretching.

If you want more work complete 3 minutes of unbroken wall balls at (20/14)