Wednesday Workout: Overhead Work, Row, Thruster, Box Jump

Check out the photo album from our July 4 WOD HERE (or click on pic below)!

Also, please RSVP HERE to our 7 Year Anniversary Party!  We need numbers for food, so please RSVP as soon as you can.  We hope that you all can make it!

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STRENGTH

A. Push Press, 4 sets of 4 reps

B. Push Jerk, 4 sets of 3 reps

*Rest 90-120 seconds between sets. Do all 4 sets of push press, then all 4 sets of push jerks.  Can take the bar from the rack or floor.  Start light/moderate for each exercise and build each set to a challenging weight.

WOD

Level 1

Row x 750m

Then, 5-4-3-2-1 Reps of:

  • Hang Dumbbell Squat Clean Thruster
  • Box Jump Step Down (18/12)

Level 2

Row x 1000m

Then, 5/10-4/8-3/6-2/4-1/2 Reps of*:

  • Squat Clean Thruster (155/105)
  • Box Jump (30/24)

*Do 5-4-3-2-1 Reps of SCT, and 10-8-6-4-2 Reps of Box Jumps

*Compare here

ANNOUNCEMENTS

  1. Fridays After Five: July 8 – see you there!
  2. CF CVILLE 7 Year Anniversary Party!!  RSVP HERE – we need numbers for food : )
  3. Ladies Night – WOD and Wine: July 22
  4. Yoga for CrossFit and Recovery with Leslie: July 24

6 thoughts on “Wednesday Workout: Overhead Work, Row, Thruster, Box Jump

  1. PP: 70-85#
    PJ: 85-100#
    Wod: 8:37 (55#, step ups)

  2. PP: 55-70
    PJ: 70-85
    WOD: 9:59 (750m row, 75#, 24″ step ups)

  3. PP: 145
    PJ: 175
    WOD: 10:10rx

  4. 115/135#
    9:22rx

  5. 155/175
    11:23

  6. 110/135#
    10:54 @125#, 24″

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