Seven rounds for time of:
7 OTB Burpees
7 Hang Clean 135/95
7 Wallballs
7 Toes to Bar
7 Lunges W/ KB 24/16
7 KB Swings 24/16
7 Box Jumps 30/24
Wod for thursday, 7-2-15. Saturday Red, wod & Blue 1st event announced.
July 2, 2015WOD for Thursday– Originally scheduled was a repeat of our HEAVY wod from a few weeks back, with the actions reversed.
1 min for total reps of
Shoulder Press @ 135/95
Back Squat @ 225/155
Deadlift @ 315/205
x 3 rounds. So this workout is 9 minutes long start to finish. You can stop early and move on, but you can;t start early or stay beyond 60 seconds.
IF you feel like you are better served in any way by switching the above wod for Friday’s long workout, please feel free to do so. Friday’s wod is as follows:
“CFCB 7″ 7 Rds for time of 7 actions, 7 reps each (note the change in order vs the original posting)
Saturday’s first event
For time: Each Athlete on a team must Front Squat a total of 10x their bodyweight. Weight on the bar is the athlete’s choice. 1 Athlete working at a time. Eg- I weigh 187. I must lift 1870 lbs. If I load the bar at 185 I must lift 11 reps. If I load the bar at 100lbs I must lift 19 reps. Teammates can assist in weight changes and positioning the bar in the rack. Assistance during the rep devalidates that rep but not the set as a whole.
Crossfit Carolina Beach Daily Workout 
SP 16, 8, 8 = 32 RX
BS 8, 5, 5 = 18 RX
DL 3, 3, 3 = 9 RX
I will sadly miss Saturday’s Red, WOD and Blue, aka, “Red, White and Hugh” because of work 😦
I did Friday’s work since I’ll be in a car for 7 hours tomorrow.
42:53 RX — 1st 3 actions sucked…
I didn’t have anything to compare this to:
SP – 10@65
BS – 7@135
DL – 18@165
SP 20
BS 27
DL 21
all RX
SP 33 Rx
BS 17 Rx
DL 17 Rx
Terrance, thanks for posting!
SP 5…..BS 15,…DL 9….all RX
Thursday HEAVY
Sp 21
BS 17
DL 11
Heavy….was heavy.
14 sp
19 bs
9 dl
All rxd. Didn’t do this last time.
Your scores are right in line with expectations. Rx’d was appropriate. Good job, Susan!
The CFCB 7’s in 24:52. I kept track of my splits and went 2:50 on the first round and thereafter averaged about 3:40 per round for the next 6. Hang Cleans/High Wallballs was the toughest aspect for me. Toes 2 Bar, Lunges, KB Swings the easiest part. I have less fatigue than most of you coming off ROWcHELLa and HEAVY so that must be factored in.
12 SP
11 BS
21 DL
RX weights