Happy Independence Day! We will have one class today at 10am. It’s a team workout, so come ready to do work. Anyone and everyone is invited!
July 4 Team WOD
In Teams of 2, Complete the Following for Time:
- Run x 400m
- Wall Ball Throw (20/14) x 50
- Sandbag Clean (50s/30s) x 50
- Run x 400m
- Kettlebell Swing (53/35) x 50
- Toe to Bar x 50
- Run x 400m
- Sandbag Lunge (50s/30s) x 50
- Push-up x 50
- Run x 400m
Notes: Only one person working at a time – break up the work with your partner (both partners complete the running portions). If necessary, scale Kettlebell Swing to Russian swings, Toe to Bar to hanging knee tucks or v-ups, and Push-ups to box push-ups.
Please note that we are only holding three classes on Friday, July 5:
- C’ville Burn at 7am
- Regular CrossFit Class at noon
- Regular CrossFit Class at 4:45pm
3 rounds + 84 meters
3rds? dude, you are a BEAST! haha
Haha snuck in 2 more rounds after you guys left and topped it off with 83 meters on the rower
Team All the Bacon and Eggs (aka Lex & Joe): 22:17 Rx (except Joe used a 44# SB b/c there weren’t any 50s left)
Team FL/GA (Chris & Russell): 17:06 RX
Awesome workout. So glad everyone was able to make it out!
18:30 w/ Kyle (he probably finished more like sub 18)
22:38 with Joey (14# wb, 32# sb, 35# kb)
25:05 with Amy. #14 wb, 32# sb, 35# kb, k2c
Thanks for being my partner, Amy!
21:05 w / Mike
19:07 with Brice (44# sandbag, 53/45# kettlebell, 20/14# wall ball)
Pre team wod fun – 7 rounds OTM:
2 snatches @ 105#
20 double unders
17:46 w ope
Sent from my iPhone
23:00 minutes with my sis