July 4th Workout: Team Celebration!


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:

  1. C’ville Burn at 7am
  2. Regular CrossFit Class at noon
  3. Regular CrossFit Class at 4:45pm

12 Comments on “July 4th Workout: Team Celebration!

  1. 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)

  2. Team FL/GA (Chris & Russell): 17:06 RX

    Awesome workout. So glad everyone was able to make it out!

  3. 25:05 with Amy. #14 wb, 32# sb, 35# kb, k2c
    Thanks for being my partner, Amy!

  4. 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

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