WOD Tuesday 08/08/2017
Complete 7 sets of the sequence:
3 Power clean + 3 Push jerk
-If a set is failed the load must be shifted back in weight.
-The clean and the jerk can not be performed in any other variation.
-Power clean reps should be touch and go.
Post all seven working sets to comments.
WOD Monday 07/08/2017
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
“Scotty”
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 142.5kg (100kg)
18 wall-ball shots, 10kg (6kg)
17 burpees, over the bar
Post load, rounds and reps completed to comments.
WOD Saturday 05/08/2017
HAPPY 6TH BIRTHDAY TO MY LITTLE BIG GUY WIL BONNEY!!
Individually or in pairs complete the following,
5 Rounds each for time of:
100m Prowler push, 70kg (50kg)
50 Box jumps, 24″ (20″)
-Rest as needed between rounds.
Post load and box height to comments.
WOD Friday 04/08/2017
As many rounds as possible in 20mins of:
Row 10 calories
20 Medicine ball cleans, 10kg (6kg)
100m Farmers carry, 2x32kg (2x24kg) kettlebells
Post loads, rounds and reps to comments.
WOD Thursday 03/08/2017
A) Sumo deadlift
3-3-3-3-3
-Reps are touch and go.
B) Weighted dips
5-5-5-5-5
-Strict reps only.
-Superset reps.
Post loads for working sets to comments.
WOD Wednesday 02/08/2017
HAPPY BIRTHDAY RYNO!!
“Helen”
3 Rounds for time of:
Run 400m
21 Kettlebell swings, 24kg (16kg)
12 Pull-ups
-15min cap.
Post load and time to comments.
WOD Tuesday 01/08/2017
A) 10mins to set 1-2 August goals:
-Specific – To what you’re trying to achieve.
-Realistic – To your own ability.
-Achievable – Within the month of August.
B) 3rds for time of:
55 Double unders
45 Air squats
35 Sit-ups
25 Burpees
Post time to comments.
