July 2017

Strength: DB incline bench press 10-10-10-10 Conditioning: Row Sprint pyramid and max plank holds. Show up and see the scheme.  

EMOM, for 14 minutes Alternating Deadlift + shoulder taps and KB swings.  Show up and see the numbers.

50-40-30-20-10 reps of Wall ball shot 20/14 10″/9″ target Wall ball situp 20/14 5′ target Ball slam 20/15 Rx’d – use a Dynamax/medicine ball for WB shots and WB situps and a slam ball for the ball slams. Jacked – use a 20/15 slam ball for all three movements Warmup: CrossFit Warmup, 10 reps each

1x bodyweight deadlifts, pushups, mountain jacks and flutter kicks in a combination you’ve never done before, for about 20 minutes.  Weekend Update: Friday: Our first Happy Hour Outing on bikes. Yes, I said bikes. We have twenty one of us leaving from Cleveland Cycle Tours in Ohio City on two party bikes, heading for Tremont

Recovery WOD AMRAP in 22 minutes, 4 complete rounds minimum of 200 single under 60 second plank hold 30 weighted situp w/slam ball 20 ball slam 20/15 10 burpee Stop and perform 50 strict hollow rolls when the clock hits 10:00, then resume the round where you left off. * Record number of rounds plus

Strength or skill Thruster 5×5 each set starts on the floor. rest as needed between sets.

15-12-9-6 reps of Hang power clean Row (calories) Rx’d 115/85, Jacked 135/95, scale weight as needed.

For time 1000 meter row 50 Thruster 45/35 30 Pullup 50 Bumper plate pushup/strict 1000 meter row or run

Results