WOD

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

5 Rounds: teams of 2

• 5 Minutes of Rowing
• 5 Minutes Rest

**while one partner rows the other rests

**score=total meters 

5-4-3-2-1—Front Squat

21-18-15-12-9-6-3

• T2B
• Shoulder to Overhead (115/75)

21-15-9-15-21

• Wall Balls (20/14)
• Box Jump Overs (24/20)
• 200 Meter Run

10 Sets: Every 2 Minutes

• 1-Deadlift
• 1-Power Clean
• 1-Squat Clean
• 1-Clean & Jerk

This Thursday will be the last weightlifting clinic we host this month. It will be this Thursday at 6:30pm. Our 6:30 & 7:30pm classes will be cancelled on Thursday. Sign up sheet is on the whiteboard.