WOD

12-11-10-9-8-7-6-5-4-3-2-1

• Dips
• Deadlifts (135/95)
• Push Ups
• Ring Rows
• Overhead Walking Lunge (45/25)

A) Find 1RM Bench Press

B) 10 Rounds: teams of 2

• 4-Bench Press @80%
• 40-Double Unders

Just in case you can’t make it to class today…. Here is workout to do at home:

7 Rounds:

• 7-Air Squats
• 7-Burpees

Click the link to see how to watch The CrossFit Games: How to Watch The CrossFit Games 

CrossFit Games Schedule:

• Monday, July 20th- Normal Class Schedule—no open gym
• Tuesday, July 21st- 5:15, 9:30 & 11:30am, 3:30, 4:30 & 5:30pm—no open gym
• Wednesday, July 22nd- 5:15, 8:30, 9:30 & 11:30am, 4:30 & 5:30pm—no open gym
• Thursday, July 23rd- 9:30 & 11:30am—no open gym
• Friday, July 24th- 9:30 & 11:30am, 4:30 & 5:30pm—no open gym
• Saturday, July 25th- 9:00 & 10:00am
• Monday, July 27th- 5:15, 9:30 @ 11:30am, 3:30, 5:30, 6:30 & 7:30pm—no open gym

We will be providing workouts on our blog to be completed at home. Now you won’t have to miss your WOD! Lucky. 

For Time:

• 66-Box Jumps (24/20)
• 55-SDLHP (115/85)
• 44-T2B
• 33-Pull Ups
• 22-HSPU
• 11-S2OH (115/85)

Just in case you can’t make it to class today…. Here is workout to do at home:

5 Rounds:

• 1 Minute Handstand Hold/Push Up Plank
• 1 Minute Plank on your Forearms

**The time is accumulative. Complete a total of 60 seconds in a handstand before going to the plank. 

**If you aren’t comfortable kicking up to a handstand then try doing a wall climb to a comfortable height. Or hold a push up plank position. No matter which movement you choose remember to keep your hip neutral. 

Click the link to see how to watch The CrossFit Games: How to Watch The CrossFit Games 

CrossFit Games Schedule:

• Monday, July 20th- Normal Class Schedule—no open gym
• Tuesday, July 21st- 5:15, 9:30 & 11:30am, 3:30, 4:30 & 5:30pm—no open gym
• Wednesday, July 22nd- 5:15, 8:30, 9:30 & 11:30am, 4:30 & 5:30pm—no open gym
• Thursday, July 23rd- 9:30 & 11:30am—no open gym
• Friday, July 24th- 9:30 & 11:30am, 4:30 & 5:30pm—no open gym
• Saturday, July 25th- 9:00 & 10:00am
• Monday, July 27th- 5:15, 9:30 @ 11:30am, 3:30, 5:30, 6:30 & 7:30pm—no open gym

We will be providing workouts on our blog to be completed at home. Now you won’t have to miss your WOD! Lucky. 

“Tabata”

• Push Ups
• Sit Ups
• Squats
• Burpees 

Click the link to see how to watch The CrossFit Games: How to Watch The CrossFit Games 

CrossFit Games Schedule:

• Monday, July 20th- Normal Class Schedule—no open gym
• Tuesday, July 21st- 5:15, 9:30 & 11:30am, 3:30, 4:30 & 5:30pm—no open gym
• Wednesday, July 22nd- 5:15, 8:30, 9:30 & 11:30am, 4:30 & 5:30pm—no open gym
• Thursday, July 23rd- 9:30 & 11:30am—no open gym
• Friday, July 24th- 9:30 & 11:30am, 4:30 & 5:30pm—no open gym
• Saturday, July 25th- 9:00 & 10:00am
• Monday, July 27th- 5:15, 9:30 @ 11:30am, 3:30, 5:30, 6:30 & 7:30pm—no open gym

We will be providing workouts on our blog to be completed at home. Now you won’t have to miss your WOD! Lucky. 

“Grace”

For Time:

• 30-Clean and Jerks (135/95)

Click the link to see how to watch The CrossFit Games: How to Watch The CrossFit Games 

CrossFit Games Schedule:

• Monday, July 20th- Normal Class Schedule—no open gym
• Tuesday, July 21st- 5:15, 9:30 & 11:30am, 3:30, 4:30 & 5:30pm—no open gym
• Wednesday, July 22nd- 5:15, 8:30, 9:30 & 11:30am, 4:30 & 5:30pm—no open gym
• Thursday, July 23rd- 9:30 & 11:30am—no open gym
• Friday, July 24th- 9:30 & 11:30am, 4:30 & 5:30pm—no open gym
• Saturday, July 25th- 9:00 & 10:00am
• Monday, July 27th- 5:15, 9:30 @ 11:30am, 3:30, 5:30, 6:30 & 7:30pm—no open gym

We will be providing workouts on our blog to be completed at home. Now you won’t have to miss your WOD! Lucky. 

15 Minute AMRAP:

• 150 Meter Run
• 15-Wall Balls (20/14)
• 15-Ring Push Ups

Click the link to see how to watch The CrossFit Games: How to Watch The CrossFit Games

 
CrossFit Games Schedule:

• Monday, July 20th- Normal Class Schedule—no open gym
• Tuesday, July 21st- 5:15, 9:30 & 11:30am, 3:30, 4:30 & 5:30pm—no open gym
• Wednesday, July 22nd- 5:15, 8:30, 9:30 & 11:30am, 4:30 & 5:30pm—no open gym
• Thursday, July 23rd- 9:30 & 11:30am—no open gym
• Friday, July 24th- 9:30 & 11:30am, 4:30 & 5:30pm—no open gym
• Saturday, July 25th- 9:00 & 10:00am
• Monday, July 27th- 5:15, 9:30 @ 11:30am, 3:30, 5:30, 6:30 & 7:30pm—no open gym

We will be providing workouts on our blog to be completed at home. Now you won’t have to miss your WOD! Lucky. 

For Time:

• 75-Double Unders

-then-

21-15-9

• KBS (72/53)
• Front Rack Walking Lunges (72/53)

-then-

• 75-Double Unders

@ Minute 15, start…

For Time:

• 75-Double Unders

-then-

21-15-9

• Pull Ups
• Burpees to 6″ Target

-then-

• 75-Double Unders

There will be no classes this Saturday because of the Games Celebration.  

10 Minute Ladder: (1,2,3,4,5,6,7,8,9,etc…)

• Power Clean (225/155)
• Strict HSPU