July 2015

Thursday 150716

2 RFT:

Row 400m

5 Front Squats 165/115 185/125 205/140 225/155 from floor Think Heavy

Run 400m

5 Back Squats 165/115 185/125 205/140 225/155 from floor

“Finisher”

Immediately after completion of WOD

7 min to establish a max clean (Power or Squat)

Post time and max clean to responses.

Team Sydney shirts & tanks are in! They are packaged up in the lounge area. If you selected the “auto-deduct” option, that amount will be drafted in August along with your membership. If you opted out of the auto-deduct we ask that you please pay for your shirt at the time you pick it up. Thank you all for supporting Sydney on her trip to the CrossFit Games!

Come help send Will Morales off to LA in style! Royce and Cindi Carter will be hosting a going away party for Will as well as a birthday celebration for Cindi this Saturday, July 18th at 7pm. They will have an assortment of adult beverages and light snacks. Please feel free to bring anything additional that you’d like to drink. We look forward to seeing you all there!

Wednesday 150715

“A Chipper with a Final Catch”

Complete the following for time of:

30 Hand Release Push-Ups RX+ 30 HSPU

30 Pull-Ups RX+ 30 C2B pull-ups

30 Wallballs 20/14lbs 10’ clear line 55+ 20/10 9′ clear line

30 Box jumps/Step-Ups 24/20″ RX+ 30/24″

30 Shoulder to Over Head 95/65 RX+ 115/80 55+ 75/55

***30 Hang Power Snatch 95/65 RX+ 115/80 55+ 75/55

***Catch every time you set the bar down on the Snatches you have to complete 5 WallBalls.

** Cannot Rest bar on back, can only rest overhead or in hang.

Post time to responses.

Come help send Will Morales off to LA in style! Royce and Cindi Carter will be hosting a going away party for Will as well as a birthday celebration for Cindi this Saturday, July 18th at 7pm. They will have an assortment of adult beverages and light snacks. Please feel free to bring anything additional that you’d like to drink. We look forward to seeing you all there!

Tuesday 150714

 Sprint Rounds

4 RFT:

6 Hang Power cleans bodyweight

12 Deadlifts bodyweight

6 Over the Bar Burpees

36 Double-unders

Rest 2min after each round

Post results for each round and total time minus 6 minutes of rest to responses.

Monday 150713

For time:

1200m Run

21 Dumbbell (DB) or Kettlebell (KB) Thrusters

3 Over the Box Burpees 24/20″ or 30/24″

800m Run

15 DB or KB Thrusters

6 Over the Box Burpees 24/20″ or 30/24″

600m Run

9 DB or KB Thrusters

9 Over the Box Burpees 24/20″ or 30/24″

400m Run

6 DB or KB Thrusters

15 Over the Box Burpees 24/20″ or 30/24″

200m Run

3 DB or KB Thrusters

21 Over the Box Burpees 24/20″ or 30/24″

Post load and time to responses.

Sunday 150712

Rest day