WOD
Level 1
AMRAP 8 (~90%):
- Dumbbell Thruster (30/15) x 5
- Ring Row x 5
- Row x 200m
Rest 3 Minutes
AMRAP 8:
- HS hold (feet on box or on wall) x 15-30 seconds (cumulative)
- Box Jump Step Down (20/12) x 7
Level 2
AMRAP 8 (~90%):
- Thruster (95/65) x 5
- Chest to Bar Pull-up x 5
- Row x 200m
Rest 3 Minutes
AMRAP 8:
- Wall Walk x 5
- Box Jump Step Down (30/24) x 7
Notes: This training session should be aerobic, not a completely all out effort – don’t worry so much about your scores, work on your pacing : ) Move at a sustainable pace and scale so that you are not hung up on any one movement, especially on the first AMRAP. For wall walks, RX= chest touching the wall in a vertical handstand. Scale them by just walking your feet up as high as you’re comfortable with arms extended and in place. Share equipment as necessary – you can choose to start either AMRAP first.
ANNOUNCEMENTS
4th of July Schedule
- We will have only one class at 10am on July 4 – the workout will be a PARTNER workout and will be open to anyone, so bring your friends if you want
- On Saturday (7/5), the 8am class is cancelled. All other classes on Saturday are on a normal schedule (11am CrossFit Make-up, 12pm Essentials/Intro, 12pm Strength).
Schedule Changes to Intro/Essentials and C’ville Strength Take Effect July 7
OTHER IMPORTANT INFO
- Please note that due to the holiday we will not be hosting a “First Friday” potluck at the gym in July.
- Bring-a-Friend Day is Wednesday, July 9. Tell your friends and bring them along for a fun partner workout!
AMRAP 1: 3 + 100m (Thrusters @ 55# r 1&2, 45# 3&4; Chin2B)
AMRAP 2: 4rds (3 WW/rd,20″ Box)
1: 4+2 (used 30# DB for thrusters to change things up, strict pu with the tiny band :))
2: 4+1 (3 WW/rd) – feelin the shoulders…
Thanks for having metal Wednesday Seth! 🙂
AMRAP 1: 4+180m (65# thruster)
AMRAP 2: 10+4 (HS holds 15-20 sec; 24″ box)
WOD 1: 5+50m
WOD 2: 4+3
4+9 rx
6+1 (+30″box)
5 + 10
5 + 1
6+1, 6+ 2 rx
6 + 1 rx
4 + 10 rx
(wall walk wod first)
4+10 – reg pullups
6+3 rx
4 +130m (55#, rr)
5 + 1 (ww not all chest-to-wall)
4 (95#, regular PUs)
4+1 Rx