Wod Tuesday 7/19/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 Find your 1 rm back squat.

We will be starting another 4 week squat program next Wednesday.  You can down load the Big Lifts-2 App below and plug in your 1rm from today.  This will set you up for the program.


Options for 1 rm:

5 rep max

3 rep max

Then use the 1rm calculator to figure out your 1rm.


 3.     Wod:

Jack & Jill (10 minute cap)

4-8-12-16-20 cal row

20-16-12-8-4 push-ups

*If you don’t finish the wod before the cap and 1 second to the cap for every rep left over.  If you had 24 reps not complete your score will be 10:24

 Cash out: 

 Foam roll thoracic spine 5 minutes



Posted in WOD

15 thoughts on “Wod Tuesday 7/19/16

  1. Back Squat: 257# (PR)! May only be a 2# PR, and my vision may have gone black on the way up, but it’s still a PR after two weeks of no CrossFit and gluttonous eating in Europe. Maybe Steve O was onto something with those sugary treats 🙂

    WOD: 8:05 Rx…pushups went away quickly…very quickly!


  2. Back Squat:145# PR. First try was a dump😕 Reset by Mick and conquered next try.
    WOD: 9:38. 20″ box pushes.
    Good enough for me😌
    Have a beautiful day all. May the sun shine on your face and may you be with those you love💙


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