13Jul2016

12
Jul

13Jul2016

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

Bring Sally Up Push ups

Complete Bring Sally up is 30 reps

Weightlifting

15min to complete

Back Squat (1×4 @ 65%, 1×4 @ 70%, 5×4 @ 80%)

Level 1 METCON

LVL 1: Metcon (Time)

Partner WOD

100 burpees (athletes can work at the same time)

followed by

4 Rounds (Athlete 1 will do Round 1 then Athlete 2 will do round 2 and alternate until completion)

7 C2B pullups

4 hang  power cleans, 155/95lbs

7 box jumps, 30”/24”

followed by

100 burpees (athletes can work at the same time)

Level 2 METCON

LVL 2: Metcon (Time)

Partner WOD

100 burpees (athletes can work at the same time)

followed by

4 Rounds (Athlete 1 will do Round 1 then Athlete 2 will do round 2 and alternate until completion)

7 pullups

4 hang  power cleans, 115/75lbs

7 box jumps, 24”/20”

followed by

100 burpees (athletes can work at the same time)