WOD Thursday 7/27/17

by | Jul 26, 2017 | News | 6 comments

Warm-up
Coach’s choice

WOD prep
Push Jerk
Build to a perfect 3

WOD
Match Box
3 Rounds
15 Shoulder to Overhead (135,95)
15 Box Jump Overs (30, 24)
15/ 12 Calorie Bike

Option 2:
3 Rounds
15 Shoulder to Overhead (115,75)
15 Box Jump Overs (24, 20)
15/ 12 Calorie Bike

Option 3:
3 Rounds
15 Shoulder to Overhead (95,65)
15 Box Jump Overs (20, 16)
15/ 12 Calorie Bike

*Scale load as needed

Post WOD
Lax Ball under Shoulder Blades for 2 minutes a side.

6 Comments

  1. Deb.
    Deb. on July 27, 2017 at 11:28 am

    Wine Country Crossfit:
    2 Rounds of
    200M Kettlebell Farmer’s Carry (35#)
    50M Sled Push (30#+Sled)
    WOD
    Jackie:12:09 Rx (35#)
    Now I get to take Andrew to wineries…

  2. John(Frozen)
    John(Frozen) on July 27, 2017 at 2:06 pm

    3 rep push jerk 175
    Match Box
    9:40rx

  3. Ilana
    Ilana on July 27, 2017 at 3:34 pm

    Awesome! I’m feeling a little bit envious… CrossFit and wine! Woohoo!

  4. Ilana
    Ilana on July 27, 2017 at 3:37 pm

    3 rep push jerk: 75#
    Match Box: 9:54 (75#)

  5. Roland
    Roland on July 27, 2017 at 9:14 pm

    Push Jerk to #155
    Match Box: 10:38 #115
    Started with the 30 for the first round. Drop to 24″ and SU for 2 & 3.

  6. Ken A.
    Ken A. on July 27, 2017 at 9:27 pm

    I won’t tell you to stop your wining Deb! Enjoy some grapes for me.