Archive for July 3, 2013

Thursday 20130704 4th of July WOD @0900

Posted: July 3, 2013 by totactfit01 in Uncategorized

happy independence day

Happy 4th of July folks!  What better way to kick off the day than coming in for some good work before hanging with friends and family…

Please continue to send your prayers and thoughts to our mentor and friend Coach Dave!!

Don’t forget!  We will only be running one class today at 0900!

S/S/S:

One-Arm Dumbbell Dead Lift

4×6 per side

Take 75% of 1RM, cut that in half, and use that weight

Post weight used to Comments/LogWOD

 If 75% of your 1RM cut in half is higher than our highest dumbbell, use a barbell.

WOD:

“1776”

4 Rounds for Time:

200M Run

89 – Double Unders

50 -Ring Dips

40 – KB Swings (1.5/1)

30 – Walking Lunges w/plate Overhead(25/10)

20 – Med Ball Cleans (20/14)

10 – Burpees

5 – Handstand Push Ups

Rep total = 1776 (well, that means count the M in run as a rep per meter, but we’ll allow it)

Post time to Comments/LogWOD

Cash Out:

One-legged, one-arm DLs with ½ weight used in S/S/S piece

4×5 per side

Firebreather Piece (Done on your own outside of class time):

“Rahoi”

12 Min AMRAP:

24/20 inch Box Jump, 12 reps

95/65  pound Thruster, 6 reps

6 Bar-facing burpees

Video courtesy of CrossFit.com  Only difference is you will use Games standard on the Box jump.  This means, hip must be fully open at the top of the box before you jump off.