Monday, July 3, 2017
Tower
We’ve got one day until vacation so let’s make the most of this day. If you’re off may I suggest finishing a project or two. If you’re working may I also suggest this, give everything to that job from the moment you arrive until you leave for home. (If you’re already doing this carry on) If you get to spend it at CFGB do all the work and then treat yourself with that interesting HQ wod. This 4th (Tuesday) we will be open from 8am-12pm with a rolling schedule. I haven’t decided on a Hero WOD yet and I’m open to suggestions.
I’m going to be giving some extra core work and gymnastics skill work in the coming days, it would behoove you all to do it.
Weightlifting Class kicks off today at 5:15am!
Have a great Day!
I’m going to be giving some extra core work and gymnastics skill work in the coming days, it would behoove you all to do it.
Weightlifting Class kicks off today at 5:15am!
Have a great Day!
Helton 3 RFT 800m Run 30 DB Squat Cleans 50/35 30 Burpees
Thompson 10 RFT 1 Rope Climb 15ft 29 BS @95 10m Barbell Carry @135
No DB! JT crossfit wod. JT 21-15-9 | For Time HSPU Ring Dips Push-ups
Hero WOD Luke 400m run 15 Clean and Jerks (155/105) 400m run 30 Toes to bar 400m run 45 Wallball shots (20/16) 400m run 30 ring dips 400m run 15 weighted lunges (155/105) 400m run
Lumberjack 20
How 'bout: White, Zeus, Dae Hahn, or The Seven?
Hidalgo
I don't think wt-lifting class starts until Wed morning. Last I heard
Tommy V 21 Thrusters (115/75 lbs) 12 Rope Climbs (15 ft) 15 Thrusters (115/75 lbs) 9 Rope Climbs (15 ft) 9 Thrusters (115/75 lbs) 6 Rope Climbs (15 ft)
What about a light jog/brisk walk to Culivers for for some custard then an Uber ride back for time.
1.) Tower
7 minute AMRAP
Up the ladder
25 Double Unders
1 Deadlift 275/195lb
1 Chest To Bar Pull-ups
25 Double Unders
2 Deadlift 275/195lb
2 Chest To Bar Pull-ups
25/4/4, 25/8/8, 25/16/16, 25/32/32
2.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
*3.) 15 minute EMOM
1 Snatch @ 75%
*4.) 4 x 800m
note: rest exactly 2 minutes between each run
*5.) CrossFit HQ Workout 170703
For time:
100 hip-back extensions
7 minute AMRAP
Up the ladder
25 Double Unders
1 Deadlift 275/195lb
1 Chest To Bar Pull-ups
25 Double Unders
2 Deadlift 275/195lb
2 Chest To Bar Pull-ups
25/4/4, 25/8/8, 25/16/16, 25/32/32
2.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
*3.) 15 minute EMOM
1 Snatch @ 75%
*4.) 4 x 800m
note: rest exactly 2 minutes between each run
*5.) CrossFit HQ Workout 170703
For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
https://journal.crossfit.com/article/cfj-crossfit-wod-170703
https://journal.crossfit.com/article/the-ghd-hip-back-extension
https://journal.crossfit.com/article/cfj-crossfit-wod-170703
https://journal.crossfit.com/article/the-ghd-hip-back-extension
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Amanda Zeamer
5/16 deadlifts
Rx weight, singles, jumping c2b, an city done, snatch at 65# done, bent over row and ring rows
7
0
Brittany Nohr
16/16 deads completed after cap
Red band c2b. Ab tabata death completed. Mu work
7
0
Pauly VanderKelen
Camping at Somo Lake
Water balloon Extravaganza! / Frisbee / Vollyball / Headed home tomorrow!
0
0
Theresa Rosenquist
6/16 C2B**
**scl'd w/: #50 DB BOR (R&L)/15 DU+10 SU/thin BA-PU, All the ab work, 1.5 mile walk**
9
0