CrossFit Herd

Thursday July 4th

A. Happy 4th of July ❤️💙
8:00 and 9:00 Class ONLY

Hero Wod Wes
For Time:
800 meter Run (with 25/15 lb Plate)
Then:
14 Rounds of:
5 Strict Pull-Ups
4 Burpee Box Jumps (24/20 in)
3 Cleans (185/135 lb)
Then:
800 meter Run (with 25/15 lb Plate)

Wednesday July 3rd

A. For Time:
Buy In:
40 Back Squats @ 50%
Then:
3 Rounds of
30 Crossovers / 40 Double Unders
20 Russian Twist (44,35)
15 Push Ups
10 Weighted Sit ups (Same weight as Twist)

Coach Lindsey doing her thing 💪🏻

Join us Thursday at 8:00 or 9:00 for Hero Wod Wes. ❤️💙

Can’t believe it’s been one year already! A special thanks to our coaches and members. We would be nothing without you guys. 💪🏻

Tuesday July 2nd

A. 4 Sets of 7 Bench Press @70%

B. Stations:
Four Rounds For Reps Of:
1:00 Work :20 Rest
Ring Dips
Echo Bike
Walking Front rack Dumbbell Lunges (50,35)

Happy birthday to our girl !!!! We hope you’ve had the best day 🎉❤️

3:30 came to work 💪🏻🔥

Today starts another month of our Summer Kids CrossFit. Reach out with any questions! 💪🏻

4th of July we will have a 8:00 and 9:00 am class ❤️💙❤️💙

Monday July 1st
A. 7 Rounds for Time:
200 Meter Run
10 Double Dumbbell Thrusters (50,35)
100 Meter Sprint
10 Double Dumbbell Deadlifts

Congrats to Team Herd for their win in volleyball tonight 💪🏻

Today was a fun one with our Noon gals and guys 💪🏻🔥

Herd Fam 💪🏻

That noon feeling at The Herd 🔥💪🏻

Monday June 24th
A. Running Dt:
4 rounds for time of:�
12 Deadlifts (115,75)�
9 Hang Power Cleans�
6 Shoulder to Overhead �
400 Meter Run

We love starting our Saturdays off with our Herd Fam and Friends

We love a Good final wod on Friday 💪🏻🔥 Come break a sweat with us tomorrow for our Community Work out with Coach Lindsey!

Friday June 21st

A.
For Time:
Buy In:
40/30 Cal Echo

Then 2 Rounds:
40 Deadlifts (225,155)
40 Body Weight Jumping Lunges
40 Hand Stand Push Ups

Buy Out:
100 Double Unders

Thursday June 20th

A.
Partner Wod
4 Rounds For Reps:
As Many Rounds As Possible in 5 minutes:
Partner A: 12/10 Cal Ski
While
Partner B: 30 AbMat sit ups
*switch each time both movements are completed
*Then 3 min to complete together
100m Single Arm Kettlebell Front Rack Carry, switch arms each 50m
*Rest time= leftover of 3 min before repeating
*if not finished leave KB and return to finish on next round
*score equals total reps + 100 reps for every 100m carry completed

Wednesday June 19th

A.
For Time:
1-2-3-4-5-6-7-8-9-10
Squat Clean Thrusters @155/105
Burpee Box Get Overs @48 inches
*1 min elbows plank between each round*
*no penalty for breaking up plank
*time for plank is cumulative

Happy Birthday to our girl Deavon!! We hope you have the Best day!

Tuesday June 18th

A.
3 Rounds For Time:
21 Toes to Bar
Then :
3 Dumbbell Complex
*One Db Complex consists of:
(Left arm)
2 DB Sn**ch
2 DB Hang Sn**ch
2 DB S2OH
2 DB Hang Clean
2 DB Clean
(Right arm)
Repeat
*One whole complex=both arms

Monday June 17th
A.
4 Sets of 3 Regular + 4 Tempo (40x2) Back Squat @ 60-70%

*these reps are completed back to back for a total of 7 reps
First 3 are regular pace no tempo
Last 4 are with a 4 second negative
No pause at bottom
Explode up
Deep breath at top before next rep*

B.
As Many Rounds As Possible in 14 minutes:
4 Strict Pull Ups
8 Goblet Squats (70,50)
4 Wall Walks

We want to wish all of our Herd Dads a Happy Fathers Day! Also all of the spouses of our Herd women as well. We hope you guys have the best day, you deserve it! 💪🏻🔥

No podium finish for these guys but they battled with some very good athletes and held their own. Great job Herd💪🏻🔥

Saturdays with The Herd 💪🏻💪🏻🔥🔥

Ready to Roll!!!! 🔥💪🏻 Wish our Coaches Good Luck! Going into the 2nd Wod tied for 2nd overall.