WOD

“Dime Piece”
10 Rounds:
30 Double unders
6 Front rack lunges
6 Shoulder to overhead

Box Brief:
Each year we like to support 3 competitions to rally our entire community behind. One of our choices in 2019 is The Girls Gone RX competition on August 10th at CrossFit Raw. It’s a team of 3 competition of all women. We’d love to have as many women competing at this event as possible and support them with everything we have. We will bring a BBQ, our tent and with each of your help, a massive community to cheer on our ladies. Who’s in?!

“Starsky & Hutch”
3 Rounds: teams of 2
2 Minutes slam balls (35/25)
2 Minutes partner sit-ups (20/14)
2 Minutes bike for calories
2 Minutes rest

Tomorrow’s Forecast:
Friday’s workout calls for double unders, front rack lunges, and shoulder to overhead.

Box Brief:
Today is Bring a Friend Day!

“Monkey Business”
20 Minute AMRAP:
400 Meter run
Max unbroken T2B

Tomorrow’s Forecast:
Thursday’s workout calls for slam balls, sit-ups, and biking.

Box Brief:
Bring A Friend Day is on Thursday!!

Back Squat
Build to a heavy single

Strict Press
Build to a heavy single

“Baby Burp”
7 Minute Ladder:
1 Burpee
2 Thrusters (95/55)
3 Burpees
4 Thrusters
5 Burpees
6 Thrusters
7 Burpees
8 Thrusters
Etc… Keep adding one rep each time you switch exercises.

Tomorrow’s Forecast:
Wednesday’s workout calls for running and toes to bar.

Box Brief:
Bring A Friend Day is on Thursday!!!

“Cruise Control”
20 Minute AMRAP:
50/35 Calorie row
40 Ring push-ups
30 Deadlifts (185/135)
20 Burpee box jump overs (24/20)

Tomorrow’s Forecast:
Tuesday’s workout calls for back squat, strict press, burpees, and thrusters.

Box Brief:
Each year we like to support 3 competitions to rally our entire community behind. One of our choices in 2019 is The Girls Gone RX competition on August 10th at CrossFit Raw. It’s a team of 3 competition of all women. We’d love to have as many women competing at this event as possible and support them with everything we have. We will bring a BBQ, our tent and with each of your help, a massive community to cheer on our ladies. Who’s in?! Click the link here.

DVB
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 Wall balls (20/14)
1 Rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 Wall balls
1 Rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 Wall balls
1 Rope ascent

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

Box Brief:
If you would like to buy a t-shirt representing this event and supporting  Catholic Charities click the link here.

“Sand Rail”
Every 3 Minutes, for 24 Minutes
200 Meter run
5 Bar Muscle-ups
30 Double unders

Box Brief:
Apollo Movie night is on Saturday the 20th! Don’t forget to bring your favorite main dish, appetizer or dessert. Prizes will be awarded for the best dishes in each category.

“Lockout”
For time:
2 Minute handstand hold
500 Meter row
2 Minute L-sit
500 Meter row
2 Minute support on rings
500 Meter row

Tomorrow’s Forecast:
Friday’s workout calls for wall balls, sumo deadlift high pulls, box jumps, push press, and rowing.

Box Brief:
This Saturday’s workout will be DVB. Each year we perform this workout on the anniversary of our local hero Dave Vanbuskirk. This workout is tough and can be done in teams.