140724

3 x Max Effort Pull-Ups

For Time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Kettlebell Swings 70/53#


140723

Competitor
Front Squat
2RM
-then- 2 x 1 @ 90%

Deadlift
3 x 2

See Below

General
Push Press
3RM

Today we’ll be doing a workout, along with our friends over at CrossFit 609, in memory of someone who passed away far too young.

“Bode is the son of CF 609 members Christine and Jason. Bode passed away in a tragic accident and tomorrow we will be doing this WOD in his memory and honor. Bode’s birthday is tomorrow 7/23/14 and he would be 5 years old. Here’s to you Bode! We love you:)”

“Bode”

8 Minute AMRAP:

-7 Box Jumps 24″/20″
-23 Double Unders
-14 Sit Ups
-5 Burpees

Please join us in this WOD wherever you may be able to do it.


140722

Competitor
Clean and Jerk
1RM

Jerk (From blocks)
3RM

For Time:
Treeline Run
21-15-9
Thrusters 115/75#
Box Jumps 30/24″
Treeline Run

General
Deadlift
5 x 2

Treeline Run
3 Rounds
20 Burpees
20 Box Jumps 24/18″
Treeline Run


140721

Competitor
Snatch
2RM
Then 2 x 2 @ 90%

Back Squat
5RM

For Time:
Complete
100 Burpees
and….
EMOM
1 Squat Snatch 155/105#

*If you miss a complete minute due to unsuccessfully snatching the required rep, you owe a 500m row for each missed minute at the end.

General
Back Squat
5 x 5

3 Rounds for Time:
12 Front Rack Lunges 115/75#
20 Power Cleans
12 Pull-ups


140718

Competitor
Snatch
3 x 1 @ +5 of Mondays weight

Back Squat
3 x 5 @ 90%

Complete the tasks on the following minutes. Each one for time:
0. 500m Row for time
3. 30 Toes to Bar
20 Overhead Squats 135/95#
7. 3 Rounds for time
50 Double Unders
5 Power Snatches
13. 1000m Row for time

General
Clean and Jerk
Practice for 15 minutes

“Annie”
For Time:
50-40-30-20-10
Double Unders
Sit-Ups


140717

45 min time cap
“Whitten”
5 Rounds for Time:
22 Kettlebell Swings 70/53#
22 Box Jumps 24/20″
Run 400m
22 Burpees
22 Wallballs 20/14#


140716

Competitor
Front Squat 1RM
Then 2 x 2 @ 90%

2 Push Press + 1 Jerk x 3 sets

10 min max distance handstand walk

3 attempts max unbroken double unders

General
Press 3RM

3 x Max Effort Toes to Bar

In 15 minutes:
Row max distance


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