WOD Saturday 7/7/18

by | Jul 6, 2018 | News | 4 comments

Alex

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
CrossFit Main site 6/7/18
AMRAP 20 :
5 chest-to-bar pull-ups
10 wall-ball shots (20,14)(10′,9′)
15 kettlebell swings (53,35)

*Scaling This 20-minute AMRAP contains a high volume of reps. Reduce the weights and scale the movements to limit failure and avoid long breaks.

Option 2:
AMRAP 20
5 pull-ups
10 wall-ball shots(14,10)(10′,9′)
15 kettlebell swings(35,26)

Option 3:
AMRAP 20
5 ring rows
10 wall-ball shots(10,8)(10′,9′)
15 Russian kettlebell swings(26,18)

Post WOD:
Foam roll lats and thoracic spine.

Endurance & Stamina
10 mile bike for time

CFS Brief:
We now have Kill Cliff Ignite at the box!  A PERFECT BLEND OF NATURAL CAFFEINE, B-VITAMINS AND ELECTROLYTES TO SUPPORT HYDRATION AND ENERGY. DRINK BEFORE WORKOUTS, LONG DAYS OR WHENEVER YOU NEED TO GET FIRED UP!

4 Comments

  1. Deb.
    Deb. on July 7, 2018 at 8:50 am

    There Are No Deadlifts: 8+19
    2 Chest To Bar | 10# Wall Ball | 35# KBS
    Did not miss any of the C2B which was great – as a matter of fact, the Wall Balls were unbroken as well 😬 I should probably buy a lottery ticket. Thanks for all of the fun with the lacrosse ball CJ!

  2. Roland
    Roland on July 7, 2018 at 1:00 pm

    8+ 14 RX

  3. John
    John on July 7, 2018 at 4:22 pm

    9 + 9 with strict pull-ups.

  4. Ilana
    Ilana on July 7, 2018 at 5:07 pm

    8 + 24 (5 pull-ups)

    I thought the wall balls would be the hardest part, so I was surprised that the kettle bell swings felt harder than the wall balls… Actually, the wall balls felt like the rest!