July 15, 2017

July 15, 2017

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CROSSFIT
Strength: Pull-ups
*3 max sets of Kipping/butterfly pull-ups.
*If you your max is less than 5, work pull-ups progressions and scale with ring rows.
Conditioning: 6 Rounds for Reps
“Ghost”
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

CROSSFIT 101
Conditioning: AMRAP x 18:00
Partner A – 200m Run
Partner B – plate G2OH (46/25)
Partner C – Row for Calories
Partner D – KB swings (53/35)
*While Partner A runs 200m, the other partners complete movements and rotate when Partner A returns.
*Score is Calories Rowed

STRONGMAN
Metcon (Time)
Strongman “Deck of Cards” team/partner WOD

Clubs = Deadlifts, BW
Diamonds = KB Goblet thruster 70/53
Hearts = HR Push ups
Spades = Pull ups or ring rows
Jokers = 1st, 200M KB farmers walk 70/53. 2nd, 200M sled push 90/45
Face cards = 2 Stone/Sandbag ground to shoulder.

Teams of 2 or more turn over one card at a time, complete the number of reps the card shows for the suit. Each team member performs all the reps but can share the 200M Joker work. Scaling options and substitute work allowed.
Metcon (Time)
HERO WOD “Daniel”
1 RFT, Rx 95lbs
50 pull ups
400M run
21 Thrusters
800M run
21 Thrusters
400M run
50 pull ups