31 July – 4 August

Posted: July 29, 2017 by crossfittotactfit in Uncategorized

UPDATED WODS!!!

First I want to congratulate Todd, Erin and Mimi on passing their CrossFit Level 1 test!  You should be seeing them step up and start coaching in the near future!!!

Second, due to some real world events and the Wounded Warrior events we may not have access to the CrossFit area this week so be prepared to flex.

Monday 31 July – Bring your swim suit because we are getting wet!

Bench 5,5,5+ Burpee + 185-lb. back-squat ladder Rest 3 minutes Burpee + 115-lb. shoulder-press ladder

Wed

2 August Back squat 5,5,5+

WOD:  1! Burpee + Pull up ladder Rest 3 minutes 10! Burpee + 225-lb. deadlift ladder Stretch together

Thursday

3 August Hand stand push up work

WOD:  Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups 2 min wall sit

Friday

4 August Clean and Jerk 2,2,2,2,2

WOD:  4 RFT Outside 100m tire flips 30 air squats 10 burpee thru tire (feet MUST touch inside the tire on the ground)

 

Thanks for being flexible.  See you in the pool monday!

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s