Tuesday 20140715 Open Class

Posted: July 14, 2014 by ladygrape01 in Uncategorized
A Big TOTF Happy Birthday to Coach Steve! Birthday burpees! 



Push Press




(% based off 2RM set 7/8/14)

Post weight to comments/ LogWOD



Video courtesy of CrossFitHQ.

‘The Ghost”

6 rounds of:

 1 minute of rowing

 1 minute of burpees

 1 minute of double-unders

 1 minute rest


Score=total reps+cals



Scaling Options:

Burpee – Step down, Step up

Double Unders : Single Under – 3:1

If you scale DUs, spend 5 min AFTER the WOD practicing DUs.


WOD is designed for fighter, Robert Guerro.  In the vein of Fight Gone Bad, made to mimic a 6 round fight.  Point of the WOD, push hard at EVERY station.

Post score to comments/ LogWOD



30 Reps For Time:

Level 1 – Pull-ups

Level 2 – Chest to bar Pull-ups

Level 3 – Muscle Ups

*Perform the level that is challenging but achievable.

Make reps clean.  Try to avoid over-arching the back in the Pull Ups or Chest To Bar.  Try to keep feet together in kips.



Homework (done on your own outside of class):

Banded Calf stretch

Kneeling Banded Hamstring Stretch

Mash Triceps

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