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Team WOD: AMRAP 20 mins: Partner Runs, Overhead Squats, Box Jump Overs and Back SquatsAs a team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 400m
20 Overhead Squats (45#/33#)
20 Box Jump Overs (24″/20″)
20 Back Squats (45#/33#)
* Share one bar, run as team and split up reps
Photo by @robcwilson
Good Morning 8-8-8-8Good Morning 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
Run 200m
10 Ball Slams
15 Kettlebell Swings
20 AbMat Sit-ups
Photo by @robcwilson
Shoulder Press: 3-3-3Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
150 Double Unders
35 Shoulder Press (65#/45#)
Choose Option 1 or 2
For time:
Row 1000m
150 Double Unders
30 Strict Handstand Push-ups
Photo by @robcwilson
7 rounds for time of:
7 Power Snatches (75#/55#)
7 Box Jumps (24″/20″)
7 Sumo Deadlift High-pulls (75#/55#)
Photos by @robcwilson
Our SFH reps and their model Don were in the gym today to educate, provide samples and meet our gym.
Back Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Wall Balls and Run3 rounds for time of:
Row 500m
21 Wall Balls (20#/14#)
Run 400m
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 400m
5 Burpee Muscle-ups
If you’ve got a 20 lbs vest or body armor, wear it.
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor. ~ www.crossfit.com
* Scale to 10 Burpee Pull-ups or 10 Burpee Jumping PU each rd
Photo by @robcwilson
Our July Teens camp wrapped up last week with some team fun and focus on learning rope climbs, cleans and deadlifts.
Let us or Coach Lynn know if you want to sign someone up!
Results
Results cont
1 Squat Clean, pick load
Every 1 min for 10 mins.
Complete as many rounds as possible in 12 mins of:
6 Power Cleans (155#/105#)
12 Dumbbell Push Press (50#/35#)
Run 200m
Complete as many rounds as possible in 5 mins of:
10 Assault Bike Calories
10 Medicine Ball Russian Twists (20#/14#)
Record your best Hang Squat Clean 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* As a team of 2, share a bar and each find a 1RM in 6 min.
FT: Team WOD: Partner Run then 40-30-20-10 of Dumbbell Hang Squat Cleans, Dumbbell Push Press then Partner RunAs a team of 2 for time:
Partner Run 400m
— then —
40 Dumbbell Hang Squat Cleans, pick load
40 Dumbbell Push Press, pick load
30 Dumbbell Hang Squat Cleans, pick load
30 Dumbbell Push Press, pick load
20 Dumbbell Hang Squat Cleans, pick load
20 Dumbbell Push Press, pick load
10 Dumbbell Hang Squat Cleans, pick load
10 Dumbbell Push Press, pick load
— then —
Partner Run, 400 m
* Run together, alternate work/rest with DB’s
Photo by @robcwilson
