July 18, 2016

  • Monday 160718

“Let the CrossFitter Decide” by DB

3RFT: 
15 Push Press 115/80 95/65 75/55 or 15 HSPU MRX 2/4″ rise
30 Doubles or 30 Mogul/ski jumps
20/15 Hand Release Push-Ups or 15/10 Dips (bar or ring)
15 Box Jumps or Step-ups30″ 24″ 20″ or 18″
10 Power Snatch Snatch 115/80 95/65 75/55 or 10 American KBS 88 70 53 45 35lbs
200m Run or 50 Doubles/50 Ski/Mogul Jumps or 15 Box Jumps

Post time to responses.

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The 6:30pm class on Wednesday & Thursday, July 20th & 21st is cancelled. We apologize for the inconvenience.

25 thoughts on “July 18, 2016”

  1. Russian KB 20 EMOM X 5 min
    20 1st min, then 15 swings minutes 2-5.
    WOD w/ 70#, went down to 65# rds 2 & 3
    PP
    DU’s
    15 HRPU rds 1 & 3, 10 dips rd 2
    Step ups
    P. Sn
    200m
    20:22
    Smokin’ Hot Couple!!

  2. woohoo Jesse & Calli…have fun at the CF Games!

    today was tough after my mini-vaca.

    20 Russian KB EMOM – Used 45# KB

    WOD:
    85# PP
    30 DU
    20 HR Push-ups
    15 Step-ups (24″ box)
    10 KBS – 55# KB
    200m chub jog

    16:11

    Connor killed it today – Great Job!!

  3. EMOM 25#
    Wod MRx
    All rounds the same and one-handed…so sweaty I had to use my other hand to hold my shorts up
    15 PP
    30 Ski jumps
    15 HRPU
    15 Box Step-Ups
    10 KBS
    15 BJ
    16:24

  4. 4 consecutive bar dips EMOM x 5 min (working on stringing multiples together)

    mod WOD

    15 PP 65#
    30 DU
    10 PU
    15 Box step ups 24″
    10 PS 65#
    50 DU
    15 HSPU to abmat
    30 DU
    10 bar dips
    15 step ups
    10 PS
    50 DU

    25:xx

    Rough day for my back.

  5. 20 KBS EMOM x 5Min w/55#

    WOD:
    95# Push Presses
    24″ Box Jumps
    55# KBS
    HRPU’s
    DU’s

    2 rds + 7 HRPU’s

  6. EMOM 55# for 5 Mins

    HSPU
    15 HSPU
    30 dubs
    20 Hand Release Push ups
    30″ box jumps/ step ups
    115# power snatch
    200M run
    2 rounds + 17 HRPU

    20:00

  7. 20 KBS EMOM x 5Min w/55#

    WOD:
    115# Push Presses
    30 double unders
    20 HRPU’s
    15 Box Jumps (30#)
    10 KBS (96#)
    200m run

    19:30

    Crossfitter decisions gone bad. Brutal!

  8. Strength
    Emom 5rds 20 russian kb swings w 55#

    Wod
    Push press 95#
    DU rd1 ski jumps rd2 &3
    Hr pushup
    24″ step up
    Power snatch 95#
    200m run

    Time cap – 2rds + 3 pushups
    Finished – 25:37

  9. Strength:
    5 Min EMOM 55#

    WOD:
    3 rds for time
    Push Press 95#
    DUB
    Pushups
    30″ Box Jumps no steps
    55# KB Swings
    200m run

    Time Cap – 2 rounds + 14 DUB

  10. 20 KBS EMOM x 5Min w/70# (37-39 sec per min)

    WOD:
    115# Push Presses
    30 double unders
    20 HRPU’s
    15 Box Jumps (30#)
    115# Snatch
    50 ob ski jumps

    Time = 19:20

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