WOD

“DT”

5 Rounds:

• 12-Dead lifts (155/105)
• 9-Hang Power Cleans (155/105)
• 6-Shoulder to Overhead (155/105)

For Time:

• 1000 Meter Row
• 30-Squat Cleans (155/105)

Police and Fire Games:

This Saturday we have several athletes competing at The Police and Fire Games. Let’s go show our support! Last year we had such a great showing. Event goes from 8am-5pm. 

It is hosted at Sin City CrossFit: 

930 Wigwam Parkway 

Henderson, NV 89014

15 Minute AMRAP:

• 10-T2B
• 15-Box Jumps (24/20)
• 20-Wall Balls (20/14)

Police and Fire Games:

This Saturday we have several athletes competing at The Police and Fire Games. Let’s go show our support! Last year we had such a great showing. More event details coming soon. 

It is hosted at Sin City CrossFit: 

930 Wigwam Parkway 

Henderson, NV 89014

3 Rounds:

• 10-Power Snatch (135/95)
• 10-Burpees Over Barbell

Police and Fire Games:

This Saturday we have several athletes competing at The Police and Fire Games. Let’s go show our support! Last year we had such a great showing. More event details coming soon. 

It is hosted at Sin City CrossFit: 

930 Wigwam Parkway 

Henderson, NV 89014

A) Find a 1RM Thruster- from the ground

-then- 5 reps @80% of today’s 1RM

B) 😀

Normal Schedule…Finally! Thanks for being patient. 

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.