Find your fittest self
HAPPY 4TH OF JULY!!!!
Don’t forget CrossFit classes are at 9:30 and 12:00 today! We’ll be closed for the rest of the day.
WOD
WITH A PARTNER, complete the following:
2x200M Run
300 Single Unders
2x200M Run
150 Push Press 45/35lbs
2x200M Run
100 Thrusters 45/35lbs
2x200M Run
50 Box Jumps 24/20″
2x200M Run
100M OH Walking Lunge 25/15lbs
300M Plate Carry
Only one partner working at a time except during the run. You may not start the run until all reps of the previous movement are complete.
Don’t forget we’re open for WOD classes at 9:30 and 12:00 on July 4th!
Strength
8 sets for max reps of strict pull-ups.
If you’re working the bands choose one that gets you 3-5 pull-ups.
WOD
5 rounds for reps with 1 minute on each station.
Rest one minute between each round.
Alternating Dumbell Snatch 40/30lbs (rep is complete when both ends of dumbbell are placed on the ground)
Burpee
Wall Ball 20/14lbs
Off Ramp optionally scale this by rounds.
Back Squat:
5×3
or
Work in sets of 5-8 reps increasing weight in small increments.
WOD
AMRAP in 12 Minutes of
21 Sit-Ups
15 Push-Ups
9 Squat Clean 135/95lbs
or
21 Sit-Ups
15 Push-Ups
9 Medicine Ball Clean
This month we’re introducing additional programming that we’re calling “Off Ramp”. If you’re new to CFD or encounter a skill you haven’t mastered we’re recommending movements that will help you effectively progress through many of the more difficult things we do.
Strength
EMOM for 16 Minutes
Odd 3 Power Snatches: Add 2.5-5 pounds from the last time you saw this or set your first benchmark.
Even Max sustainable set of unbroken Toes-To-Bar
or
Odd 5 Power Snatch with pause at the knees. Start light and plan to add a few pounds at the halfway point if things go well.
Even Max sustainable set of Knees-To-Elbows or Knee Tucks
WOD
5 Rounds for time of
20 Kettlebell Swings 24/16kg
10 Alternating Pistols
or
3-5 Rounds for time of
20 Kettlebell Swings
10 Alternating High Box Step Ups
Strength
1RM Turkish Get-Up
WOD
10 Rounds for time of
10 Burpees
5 Deadlifts 315/205lbs
5 Box Jumps 30/24″
Lots of reps with heavy weight! Your deadlift should be around 75-80% of your max or lower. Challenge yourself and scale up your box jumps if you are ready! Have fun and be safe!
Skill
Handstands and Muscle-ups:
Work through the following at your own pace.
5 x Freestanding Handstand (with partner if necessary)
or
3 x 1 Minute Handstand Hold against the wall
and
5 Max Sets of Muscle-Ups on the Bar or Rings
or
5 Max Sets of band or box assisted Muscle-Ups. Use a band that allows you to hit at least 2-3 reps.
WOD
AMRAP in 18 minutes of
400M Run
10 Power Cleans 155/105lbs
30 Double Unders
Strength
Squat Snatch: Work up to 90% of your 1RM and make 3 at that number. Once you’ve made 3 continue on to a PR attempt with the remaining time.
WOD
AMRAP in 8 Minutes of
20 Wallball 20/14lbs
5 Renegade Rows 40/30lbs
A Renegade Row has four movements. Two strict plank push-ups and alternating pulls with dumbbells.
If you’re still working on getting strict plank push-ups you’ll work through the following with as much resistance as you can handle.
AMRAP in 8 Minutes of
20 Wallball 20/14lbs
10 Push-Ups
Strength
8×3 Weighted pull-ups
If you’re using a band or working bodyweight do 8 sets for max reps.
WOD
AMRAP in 15 minutes of
20 Burpees
15 Box Jump 24/20″
10 Push Press 115lbs/75lbs
Strength
EMOM for 16 Minutes
Odd 3 Squat Cleans ~ 70% of 1RM
Even REST
WOD
5 Rounds for time of
12 Thruster 95/65lbs
200M Run
Strength
Deadlift 5×3
WOD
AMRAP in 10 Minutes of
20 Alternating Dumbbell Snatch 40/30lbs (Rep is completed when both ends of dumbbell are placed on the ground)
10 Toes-To-Bar