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WOD for Friday July 5th– Please note!: No Early AM sessions. Open Gym SATURDAY AND SUNDAY 10-12

July 5, 2013

Strength- Back Squat 12-6-3-12-6-3 @ 75%, 85%, 92.5%

Work- AMRAP in 8 of 

50 Double Unders 

25 KB Swings

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8 comments

  1. What time will classes be available?


    • Ryan, normal schedule midday and evening. So that’s 1230,130,5 and 6.


  2. Brock nice job putting together the beach wod yesterday, I think everybody had a good time and workout


    • Scott, Brock here. Thanks so much, both for your kind words, and for coming out. I’m glad you were able to join in. Turnout was good!


  3. Had to lower my percentages to get the reps done for the squat workout.
    DU/KBS 3 rounds + 60 reps RX


  4. Back Squat
    150 – 170 – 190 all reps completed
    Work
    2 rounds + 12 DU


  5. Back Squat:
    round 1 – 165, 180 and 205
    Round 2 – 165, 185 and 210
    Work -> 3 rds and 33


  6. I’ve been missing my CFCB crew. I really hated missing the 4th beach games. Nothing satisfies like a tire drag in the sand.

    I’ve dropped in on a few boxes in Charlotte. Crossfit LKN & Crossfit Vitality.

    Here what I’ve been up to this week:
    Tuesday 130702

    EMOM for 12min

    A1. DB/KB Shoulder Press – 8-10 reps
    3rds@53
    1rd@44

    A2. Weighted Pull-up – 6-8 reps (sub Strict Pull-up or 3 x Jumping Negative @41J1)

    A3. Double-unders – Practice

    +

    EMOM for 12min

    A1. Weighted Push-up – 8-12 reps
    25-35-45-45
    A2. Ring Row – 8-12 reps (adjust feet as needed)

    A3. Double-under Practice

    +

    Row – 2 x 1000m for time; rest 5min
    3:54
    3:54.7

    Wednesday July 3rd at Vitality

    “100s” 25 min cap
    PULLUPS
    KBS (RED/BLUE)
    DU’S
    OHS (95/65)
    Total=339 reps
    Tore hand on #92 pull-ups

    Sat.-Freddie’s revenge
    10:13 @165
    Previously on 10-22-12=10:30 @145



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