Strength
Shoulder Press 3-3-3 reps
*Find your new 3 rep max
WOD
21-15-9 reps of:
Row (Calories)
Push Press (95/65)
Pull-ups
Strength
Shoulder Press 3-3-3 reps
*Find your new 3 rep max
WOD
21-15-9 reps of:
Row (Calories)
Push Press (95/65)
Pull-ups
In honor of Laura Boyd AKA L-Boogie’s birthday Tuesday, this WOD is for you! Happy Birthday!
“Laura”
3 rounds for time of:
400 meter run
30 Box Jumps (24/20)
20 Push-ups (hands off ground each rep)
Strength
Back Squat
5-5-5 reps
WOD
“G.I. Jane”
100 Burpee Pull-ups for time
For people not tall enough to jump straight to the bars, we will have you jump up to pullups on elevated rings.
Make up any of the past 5 WODs or complete the ‘Heat WOD’ for the Survival of the Fittest event on August 21st:
No rest between exercises.
Strength
Bench Press
5-5-5 reps
Find your 5 rep max
WOD
As many rounds as possible in 20 minutes of:
15 Wallball Shots (20/14)
12 Ring Push-ups
8 Power Cleans (115/75)
250 Meter Row
Footage from last week’s 400 meter lunge, fun in the sun!
Four rounds, each for time of:
800 meter run
Rest 5 minutes between efforts.
Give each run everything you’ve got!!
Mary reaches a new PR on the deadlift last week…nice job!!
Strength
Deadlift
5-5-5 reps
*Find your new 1-rep max
WOD
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
*Pack and Pups sub muscle-up progressions or pull-ups and dips instead of muscle-ups
Please help me congratulate Joey and his wife Emily on their brand new baby daughter Mary Clare, who was born July 31st at 12:54AM. We are happy to report Mother and Baby are doing great!! Congrats Joey! This WOD is for your new future Crossfitter!
“Mary Clare”
21-15-9 reps of
Thrusters (95/65)
Burpees
Toes to Bar
*Pack and Pups use either Knees to Elbows or lying leg raises
Check out this amazing story about a woman’s victory over disease using CrossFit and a grain-free lifestyle…
Strength
Shoulder Press
5-5-5 reps
*Find your new 5 rep max
WOD
“Butterball”
7 rounds for time of:
10 Sumo Deadlift High Pulls with Kettlebell (70/53)
10 Box Jumps (24/20)
200 meter sprint
Make up any of the past 5 WODs you missed during the week or try the mystery WOD posted on the whiteboard!