August 13

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Summer Slam Saturday the 16th First wod Starting at 8am sharp, come out and watch a great day of competition. 

Friday the 15th there will be no CrossFit Classes after the 12pm class due to set up for the comp. If you are volunteering or judging we are going to go over our run throughs and put out all information so everyone is on the same page in the morning. That meeting will take place at 515pm, job duties and descriptions will be assigned. I want to thank everyone before hand for your guys support and effort, we couldn’t do this without you. Thank you. 

If you are competing this will be your last hard day of workouts, you will rest Thursday and I will post what to do on Fri for you. If you can I would suggest making it in the morning or mid afternoon to do the work. 

Rx: Power Clean + Clean Front Squat 4×2 @ 7 RPE. Then, For time complete 75 reps of each movement in order. Hand Release Push UpsSumo Deadlift High Pull Pinch Grip (15/20), Kettlebell Swings (35/55), Air Squats, and Burpees. Time Cap 30min.

Gold:  Power Clean + Clean + Front Squat 4×2 @ 7 RPE. Then, For time complete 75 reps of each movement in order. Hand Release Push Ups, Sumo Deadlift High Pull Pinch Grip (15/20), KB Swings (35/55), Air Squats, and Burpees. Time Cap 30min.

Silver: 4×5 Med Ball Cleans. Then, For time complete 50 reps of each movement in order. Hand Release Push Ups,  Sumo Deadlift High Pull Pinch Grip (10), KB Swings (25), Air Squats, and Burpees. Time Cap 30min.

Endurance: 100 Weighted Lunges

Post WOD : 3 X 20 sec TTB Holds

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26 Responses to August 13

  1. Richard Feek says:

    I really am gutted that we will not be doing wall balls on Wednesday!

  2. Eric says:

    clean complex @ 60K

    WOD: 16:37 Rx

    post wod TTB holds done.

  3. andrea says:

    4×2 cleans: 7rpe at 42k
    wod: 21.54 – hrpu took for.ev.er.
    post-wod: 50 hollow rocks.

    beyond ready for a rest day.

  4. Craig G says:

    4 x 2 power clean + full clean + front squat @ 56k (7 rpe)
    WOD: 21:51 RX – Stood around a lot. Wasn’t mentally in it today.
    Post WOD: 3 x 20 TTB Holds

  5. Chris says:

    Clean complex: 100k

    WOD: 20:42 Rx. Wow, thank goodness for a rest day tomorrow!

  6. Dana says:

    Clean complex @ 45k

    WOD: 26:13

    PostWOD: KTE holds

  7. Brad says:

    Lift 80/90k
    WOD 14:36 RX
    Post Wod 3×20 TTB holds
    mobility

  8. Jamie says:

    Lift: 40, 45(2), 50
    Wod: 21:59

  9. MJensen says:

    0 (zero) shoulder pain during push ups or Burpees.

  10. Tommy says:

    Cleaners w/ a FS: 80K

    WOD: 22:28

  11. Joel K says:

    No lift because I was late, but it would have been really light anyway. Really glad I made the decision to come in after a long morning at work, good work nooners!

    WOD: subbed 15K plate and 16K KB. 25:38.

    Post wod: hollow body rocks and stretching/rolling.

  12. Erin K says:

    Clean complex: 40(2) 45(2)
    WOD: 25:37 rx (subbed bf situps for air squats)

  13. Aimee jones says:

    Wod- 22:20 rx- some wormy looking hrpu.
    Lift-40(1) 45(3)

    Post- hs stuff.

  14. Brandon says:

    Clean complex 45k
    WOD 29:19
    Post WOD knees to kinda elbows

  15. Ryan says:

    WOD 19:59.

  16. Richard Feek says:

    WoD 26 (ish)…it felt really good until I hit the KBS which wiped me out.

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