Daily Motivation: “Eighty percent of success if showing up!” -Woody Allen
CrossFit WOD
Back Squat > BW
Five Rounds:
A1. – 3 @ 30X1 w/ 70-75%
Back Squat < BW
Four Rounds
A1. – 8 Back Squats @ 4121
A2. 1 Rope Climb/Max Ring Rows @ 4121
EMOM – 10:00
– 1 Power Clean @ 80%
Daily Motivation: “If Plan A fails, remember there are 25 more letters.” – Claire Cook
CrossFit WOD
Five Rounds
– 8 KB Clean and Presses
– Max Strict Pullups
Four Rounds
– 1 Rope Climb
– 5 Axle Deadlifts
– 15 Hollow Rocks
Endurance WOD
Two to Six Rounds
– 1k Run/1,200m Row
– 3:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
– 8 Thrusters (155/105#)
– 6 Rope Climbs (15 ft. ascent)
– 11 Box Jumps (30/24″)
Endurance WOD
Time Trial
– 10 Mile Run/8k Meter Row
CrossFit WOD
Five Rounds
1a. Axle Deadlift 10-8-6-4-2 (275#/165#)
1b. 100m Sprint
*Active Recovery: Perform each round as fast as possible. Walk back is your rest. As soon as your return to your bar start the next round.
Four Rounds
2a. 8 High Box Jumps
2b. 1 Rope Climb (Arms only if possible)
AMRAP – 3:00
– 5 Air Squats
– 5 Mountain Climbers
– 5 Pushups
Underground Strength
Four Rounds
1a. Max Handstand Hold
1b. 15 Close Stance Squats
Four Rounds
2a. 4/3/2/1 Rope Climbs
2b. 8/6/4/2 Pistols
Four Rounds
3a. Max Hollow Body Hold
3b. 10 Bridge Ups
Endurance
Four to Six Rounds:
– 2:00 Time Trial
– 4:00 Recover
Hollow Body
Bridge Up
CrossFit WOD
Press
5 x 3 @ 75%
Four Rounds:
– 30 Double Unders
– 15 Wall Ball Shots, 20 pounds
– 3 Rope Climbs
Endurance WOD
Eight to Twelve Rounds:
– 30 Seconds Run
– 90 Seconds Rest
Four Rounds
– 3 Rope Climbs
– Suicide Run
Four Rounds
– 5 Weighted Step Ups (each)
– 25 Mountain Climbers
Two Rounds
– 30 Sledge Strikes (each)
– 300′ Farmer’s Walk
Join us at 9 and 10 a.m. as we honor the heros killed in action August 6, 2011 by completing the “31Heros” WOD.
“31Heroes”
AMRAP 31 Min.
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. As always, we will scaled and modify the movements where necessary. Score = Total # of reps.
FREE SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. For those who have worked out with us before and would like to drop in for a visit, our drop-in fee is $12 ($10 for military). If you plan to work out, be sure to wear comfortable clothes and shoes and bring your water bottle. You’ll be moving around and breaking a sweat!
BISCUITS GAME
Congratulations to David, Jennie, Sara, Jamie, Wendy, Trey, Russ, Dawn, Mark, Mike, Kevin, Chelle, Christy, Jof, Britt, Angela, Chris, Lindsy, Sasha, Jeff, Lauren, Tim, and Sam Ivery for winning a free ticket to Saturday night’s Biscuits Baseball game. We announced on Facebook and via email that the first 20 people to contact us would receive a free ticket. All those who contacted us received a ticket. If you want to join us, we are meeting at the Riverwalk Stadium Box Office (Google Map) at 6:40 p.m.
Four Rounds
– 3 Rope Climbs
– Suicide Run
Four Rounds
– 5 Weighted Step Ups (each)
– 25 Mountain Climbers
Two Rounds
– 30 Sledge Strikes (each)
– 200m Farmer’s Walk
Four Rounds
– Max Handstand Hold
– 10 Close Stance Squats
Four Rounds
– 4/3/2/1 Rope Climbs
– 8/6/4/2 Pistols
Four Rounds
– Max Hollow Body Hold
– 15 Second Basket Hold