4th of July Team WOD

Happy Independence Day!

Reminder: Only one class today at 10am (don’t be late!).  Free and open to anyone, so come ready to work out!

American-Flag_shutterstock_52044700

Freedom

WOD

In Teams of 2, Complete the Following for Time:

7 Rounds of:

  • Burpee Pull-up x 4* (see notes)
  • Wall Ball (20/14) x 17

Then, immediately upon finishing:

  • Kettlebell Swing (70/53) x 76

NOTES: Both Teammates complete 4 Burpee Pull-ups (8 reps per round), but there are only 17 wall ball reps each round so partition the wall balls with your partner however you want.  Workout starts and ends with an 800m run (cannot start 7 rounds until both partners are back).

Only one person working at a time, except for on the 800m runs at the beginning and end.

NOTES ON SCALING: If scaling burpee pull-ups to ring row variation, do 4 burpees, and THEN 4 ring rows (not burpee + ring row for 4 reps).  Scale weight on wall ball and kettlebell swing as needed.  Scale run at beginning and end to 400m if necessary.

ANNOUNCEMENTS

Holiday Schedule

  • Only one class today, 10am.  Free and open to anyone!
  • 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).
  • Sunday: regular C’ville Strength class at noon

Schedule Changes to Intro/Essentials and C’ville Strength Take Effect July 7

OTHER IMPORTANT INFO

  1. Please note that due to the holiday we will not be hosting a “First Friday” potluck at the gym in July.
  2. Bring-a-Friend Day is Wednesday, July 9. Tell your friends and bring them along for a fun partner workout!

2 Comments on “4th of July Team WOD

  1. Lex and I are in Ohio for the 4th, so we did a little Hotel WOD:
    Tabata: Air Squat, Push Up, Sit Up, Burpee

    Joe: 152 + 67 + 75 + 48 = 342
    Lex: 145 + 69 + 79 + 54 = 347

    Happy 4th everyone!

  2. Martha’s Vineyard WOD- Strength HPC @ 60# (shoulder), followed by 10 min of 3 power cleans, 5 T2B, 7 box jumps (9)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s