FRIDAY 7/31/15

Due to the wedding:
Today 7/31/15 gym closes at 9am. (only 5am,6am,7am, and 8am classes)
Tomorrow 8/1/15 no Saturday Team WOD

WOD

For Time
30 C2B Pull-ups
50 Burpees
70 Box Step-ups (35 each leg)

THURSDAY 7/30/15

Due to the wedding:
Tomorrow 7/31/15 gym closes at 9am. (only 5am,6am,7am, and 8am classes)
Saturday 8/1/15 no Team WOD

WOD
For time:
Run 800 meters
50 wall-balls
Run 600 meters
35 wall-balls
Run 400 meters
20 wall-balls

WEDNESDAY 7/29/15

Due to the wedding:
Friday 7/31/15 gym closes at 9am. (only 5am,6am,7am, and 8am classes)
Saturday 8/1/15 no Team WOD

2 rounds for time:
50 Squats
40 calorie row
30 thrusters 95/65
20 Push-ups
100 Double Unders

CROSSFIT TOTAL 7/28/15

Due to the wedding:
Friday 7/31/15 gym closes at 9am. (only 5am,6am,7am, and 8am classes)
Saturday 8/1/15 no Team WOD

“CrossFit Total”                                              
1 Rep Max Back Squat                                                      
1 Rep Max Shoulder Press                                            
1 Rep Max Deadlift

Make-up Baseline after Total

“Baseline”                                                          
500 m Row                                                          
40 Squats                                                                
30 Situps                                                                  
20 Pushups                                                            
10 Pullups                                                      

“Muddy Baseline”                                          
500m Row
40 Pistols
30 Toes-to-Bar
20 Handstand Pushups
10 Muscle-Ups

BASELINE 7/27/15

Due to the wedding:
Friday 7/31/15 gym closes at 9am. (only 5am,6am,7am, and 8am classes)
Saturday 8/1/15 no Team WOD

“Baseline”                                                          
500 m Row                                                          
40 Squats                                                                
30 Situps                                                                  
20 Pushups                                                            
10 Pullups                                                      

“Muddy Baseline”                                          
500m Row
40 Pistols
30 Toes-to-Bar
20 Handstand Pushups
10 Muscle-Ups

FRIDAY 7/24/15

There will be no 5pm or 6pm class tonight…….
No Saturday Team WOD Tomorrow 7/25/15…..
Sorry for the inconvenience

Row 3000 m / 300 Du’s
*every 500 m stop and do 50 DU’s

THURSDAY 7/23/15

No Saturday Team WOD 7/25/15…..
Sorry for the inconvenience

4 Rds
10 Power Cleans 135/95
10 HSPU (No Plates)
3 Rds
20 Wall Balls 20/14
15 KB Swings 70/53
2 Rds
7 Power Snatches 135/95
15 Box Jumps 24/20

WEDNESDAY 7/22/15

No Saturday Team WOD 7/25/15…..
Sorry for the inconvenience

0-5 min
Find 1 Rep Max Thruster
6-11 min
Max Effort Row
12-17 Min
Max Effort Muscle ups (Ring or Bar)
*Scaled (A) C2B Scaled (B) Pullups
The intent is go all out on each segment, don’t sandbag to get a better score on the other
Rest 1 min between segments