We have LOTs of outdoor workout space

WODs for July 30th – Aug 4th 2018

Have you figured out how last Thursday’s and this week’s Monday WOD fit together? Look them both up- think about it… and comment if you have any thoughts!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses (45/30kg)
50 hip extensions
50 cal bike
Post time to comments

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Snatch balance
10 minutes to work up to a heavy single
Five rounds for time of:
400m run
45/30kg overhead squat, 15 reps
Post time and scaling to journals/chalkboard and PR board!
Compare to Sept 28, 15 June 9 2015, July 16 2014, May 6 2014, Sept 25, 2013, April 12, 2012, Nov 4, 2011, April 4, 2010

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds, each for max reps in 1 minute of:
DB floor press (70/50#)
Post total number of reps and load
Three rounds for time of:
300/250m row
21 KB swings (32/24kg USSR)
12 deficit push ups (hands on DB, feet on 16″box)
Post time and load

Wednesday 5pm 5pm Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Complete as many rounds as possible in 15 minutes of:
30 squats
20 handstand push-ups
10 deadlifts 100/75kg
Post number of rounds/reps, load, and scaling

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Weighted pull ups for 3RM
CrossFit Games Open 11.1/14.1
As many rounds as possible in 10 minutes of:
30 double unders
15 power snatch 35/25kg
Compare with your other attempts on: May 23 2015, Feb 28 or 30 2014, mid-March 2011.

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD

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View today’s workout and see the scoreboard.


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