STRENGTH/SKILL
In 10 Minutes work up to a heavy single per arm on the Turkish Getup
WOD
Level 1
For Time:
- Run x 400m
- Front Squat (75/45) x 20
- Run x 400m
- Push Press (75/45) x 15
- Run x 400m
- Thruster (75/45) x 10
Level 2
For Time:
- Sandbag Run* (50s/30s) x 400m
- Front Squat (135/95) x 25
- Sandbag Run (50s/30s) x 400m
- Push Jerk (135/95) x 20
- Sandbag Run (50s/30s) x 400m
- Thruster (135/95) x 15
*Note: If it’s pouring outside, sub 500m row for the sandbag run and elevate the back of the rower on a 45# plate with the damper set at 10.
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
6 min tabata: (forgot to count)
kb swing @35#
plyo push up
pull up
EMOTM 10 mins shoulder press @75#
WOD: 2 rounds
30 kb snatch @35#
25 wall balls (14#/9′)
6:05
EMOTM was 3 shoulder presses
TGU: 60# BB
WOD: 15:36, 115# for FS, PJs, and Thrusters
TGU: 40#
WOD: 17:21, 115# Bar and 44# SB
18:09
TGU: 45#
WOD: 17:00 85#
16:01
TGU: 53, played with balancing the barbell
WOD: 16:12 (sandbag run killed my back; I have to stretch pre-WOD)
17:02 rx
Aboard cruise ship Diamond Princess in Ketchikan, AK
Dumbell Front squats, 15, 12, 9 @ 40#
5 min Burpee AMRAP 64
Hope you are having a wonderful trip, Al! A little jealous of all the great food and scenery.
TGU: 40# (Only got the first half on my right side. Couldn’t control it on the way back down.)
WOD: 17:54? (33# bag, 75# bar)
TGU: 35#
WOD: 12:24 (32# bag, 55# bar)
45 tgu
WOD 16:54 115#, 44# sb
TGU: 35#
WOD: 16:08 (34#, 75#)