STRENGTH
Push Press, 5-4-3-2-1, add weight per set and work up to a heavy single
WOD
Level 1
15-12-9 Reps for Time of:
- Ring Row
- Russian Kettlebell Swing (40/25)
- Box Step Up/Down (20″/12″)
Level 2
21-15-9 Reps for Time of:
- Pull-up
- Kettlebell Swing (53/35)
- Box Jump Step Down (24″/20″)
Notes: Use plates or 12” box to help with step down if necessary.
Announcements
- Register for the “31 Heroes” Workout, August 3 from 10-12pm. See our Facebook event for more information.
- “First Friday” pot-luck style BBQ will be held at the gym this Friday, August 2! RSVP on Facebook and bring your friends! The last event was a ton of fun and we hope everyone can make it out this time around. Come hang out and eat some good food with friends before kicking off the “31 Heroes” workout.
North Myrtle Beach Crossfit
1 snatch high pull + 1 hang high full snatch + snatch balance (worked on form @ 65#)
Back squat:
3@135
3@155
3@175
3@185
WOD: Annie and then Cindy in remaining time (15 min cut off)
6 rds + 1 squat
Strict Press- 89, 99, 109, 119, 131
WOD: 5:57
PP: 95, 115, 125, 135, 155
WOD: 7:19
Aboard the Diamond Princess in Skagway, Alaska. Dumbbell Push Press: 35×5, 40×3, 45×2, 40×5, 45×3, 50×1. Worked on explosive push ups: 3 ends, 5@2″, 3@6″, 2@8″. Ran out of stuff to pile up, so when I get back k I’ll shoot for 15″! The trainer aboard is a Ukrainian Cross-border! Ocean kayaking next!!
SP: 55, 65, 70, 75, 80
WOD: 7:18 red band
145 to 185
4:49
PP: 65 to 125
WOD: 6:26 rx
PP: up to 115#
WOD: 8:03 red band, 24″
PP: 135 to 215
WOD: 4:32 rx
nice Jess!
PP 95 to 145
WOD 7:01, 45 Kbs
up to 175#
5:18
PP: 135, 145, 155, 165, 185 (was conservative)
WOD: 5:58 Rx’d
PP up to 175#
WOD: 7:32
No push press today.
WOD: 5:58 with kb bent over row subbed for the pull ups .
PP: up to 175#
WOD: 8:56, subbed 15/12/9 left leg only 20″ box jumps, everything else Rx
PP: 135, 155, 165, 175, 185
WOD: 8:48 Rx
PP- 90#
WOD- 6:02 rx
PP: 85
WOD: 5:48 (bbpu)
PP: 65, 75, 80, 85, 90
WOD: 7:59 Rx