11
Jul
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