Sunday, July 16 - Saturday, July 22

Sunday, July 16 - Rest Day

Free YOGA Tonight at CFEP at 6:30PM. Bring a mat and/or towel if possible.

 

Monday, July 17

Strength: 10 Minute MOMO

Push Jerk

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 21-15-9 for Time

  • Hang Power Clean (73/115)
  • Toes to Bar

Strength - 6:30PM

  • Push Press - 10 minutes to find heavy double
  • Back Squat - 3-3-3-3-3
  • DB/KB Walking Lunge - 3x 5/5
  • Strict Pull-Up - 3x8
  • Air Squat + Push-Up - 21-15-9 for Time

 

Tuesday, July 18

WOD: 10 Rounds for Time 

CrossFit Games Open 17.5 (compare to 3/24/17)

  • 9 Thrusters (63/95)
  • 35 Double Unders

*35 minute HARD time cap.

 

Wednesday, July 19

Strength: Deadlift 

  • 5x3

WOD: For Time

  • 1,000M Row
  • 1 Mile Run

*17 minute time cap.

Strength - 6:30PM

  • Deadlift - 10 minutes to find heavy double
  • Bench Press - 3-3-3-3-3
  • Bent Over Row - 5x4
  • Strict Ring Dips - 5x5
  • Glute Ham Raise - 5x6
  • Wall Ball + Pull-Up - 21-15-9 for Time

 

Thursday, July 20

Skill Work: Ring Muscle-Ups & Progressions

Hero WOD: 5 Rounds for Time

"Ryan" -- Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

  • 7 Muscle-Ups
  • 21 Burpee to 12" Target 

*25 minute time cap. Can scale with bar muscle-ups, jumping muscle-ups or rows/dips but only RING muscle-ups will count as RX today.

 

Friday, July 21

Strength: 8 Minute EMOM

Minute 1: 

  • Max Handstand Walk or 30 sec. Handstand Hold

Minute 2:

  • 15 V-Ups

WOD: For Time

  • 15 Back Squat, from ground (103/155)
  • 400M Run
  • 10 Back Squat, from ground (103/155)
  • 600M Run
  • 5 Back Squat, from ground (103/155)
  • 800M Run

*18 minute time cap.

 

Saturday, July 22

Partner WOD: 3 AMRAP's in Pairs

10 Minute AMRAP

  • 25 cal. Row 
  • 20 MB Sit-Ups (14/20)

10 Minute AMRAP

  • 400M Run (each)
  • 40 Box Step-Ups (20"/24")

10 Minute AMRAP

  • 40 KB Swings (35/55)
  • 20 Push-Ups
Posted on July 16, 2017 .