12Jul2016

Announcements

Outside WOD’s This Weekend:

Saturday Meet at the gym @ 7AM bring cash for parking as we head south for a hike/WOD in the hills. We will be back at approximately 11am or noon.

Sunday Beach WOD, meet at the gym at 10AM.

CrossFit Reality – CrossFit

Warm-up

8min

PVC Pipe Warm up (No Measure)

2 Rounds

200m run

10 Pass thrus

10 Back Squats

10 Push Press

10 OHS

10 Good mornings

10yd Duck walk with PVC pipe

Gymnastics

10 min to complete

Metcon (No Measure)

200ft HS Walk or 200ft Partner Wheel barrow walk

Weightlifting

15min to complete

Clean + FS Complex (4×1 Clean + 2 [email protected] 70% + 30lbs of 1RM CnJ)

4×1 Clean + 2 [email protected] 70% of 1RM CnJ

Level 1 METCON

LVL 1: Metcon (Time)

Partner WOD

100 Wallballs 20/14lbs, 10/9′

80 Double unders

60 HSPU

40 Box jumps, 30/24″

20 CnJ, 185/115lbs

10 Muscle ups

Level 2 METCON

LVL 2: Metcon (Time)

Partner WOD

100 Wallballs 20/14lbs, 10/9′

160 Single unders

60 Push ups

40 Box jumps, 24/20″

20 CnJ, 115/75lbs

30 Pull ups

30 Dips