June 23

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4th of July America WOD, Looking to have some fun and dress up in your best America apparel, or costume. There will be only one class that day, further details arriving soon.

August 2 Squaw Creek Army Challenge, we are signed up for the early 9am heat, Team Name is under CrossFit 2.2, we always have a great turnout for this event, we look forward to it again. 

August 16 CrossFit 2.2 Summer Slam Team comp, Details coming soon.

RX:  Back Squat 4×2 @ 85% superset with 10 yard Handstand Walks . Then, 20min As Many Reps As Possible of 15 Power Cleans 40/60, 15 Ring Dips, and 15 Butterfly Situps

Gold: Back Squats 4×3 @ 85% 3rm superset with 10yard assisted Handstand Walks . Then, 20min As Many Reps As Possible of 15 Power Cleans 30/40, 5 ring dips, and 15 Butterfly Situps.

Silver: Back Squats 4×10 superset with 10 sec HS hold on wall. Then, 20min As Many Reps As Possible of 15 Power Cleans (bar), 15 Jumping ring dips, and 15 Butterfly Situps.

Endurance: 50 Weighted Lunges and Pro- Agility x6

Post WOD : 3 X 10 Russian Twist heavy

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26 Responses to June 23

  1. andrea says:

    back squats: 65 (1), 67 (3) – superset with hs walk attempts
    wod: 7 full rounds, gold
    post-wod: 3×10 russian twists

  2. Brad says:

    Dynamic warm up
    Jerk 5×3 76,96,96,96,96k. Really need to work on this as it is showing as a major weakness in my form. Wrist and shoulder flexibility.
    Bench 5×5 100k
    OHP 3 EMOM for 10 minutes 50k
    Max CTB x3 rounds 15,20,22 grip struggled and starting swinging alot first two rounds.
    AB wheel 3×10

  3. Jaye says:

    Back Squats 4×10 60K w/Handstand Hold against wall 20 secs
    WOD: Gold 9 Rds + 12 (to many breaks after a full rd)(red band on rings dips)

  4. Craig G says:

    Back Squats: 100k + handstand holds – tried to keep my feet off the wall when I could.
    WOD: 8 rds + 15 reps
    Post WOD: 3×10 55# kettle-bell Russian twists

  5. Erin K says:

    HUGE HUGE HUUUUUUGGGEEEE Shout out to Aimee Jones and Josh Dunnick for making the second round of the Granite Games Qualifier. Aimee finished 15th and Josh finished 182nd. Both will be moving on this week in hopes to earn their spot to compete as individuals at the Granite Games. Let’s be sure to congratulate them and give them a ton of support this week during their next phase! #2point2strong

  6. Janine says:

    Not too bad yourself Erin placing 271st overall in the Women’s division.

  7. Josh says:

    Thanks, Erin! Nice work to everyone who competed in it. I think we all did really well for a newer CrossFit gym!

  8. Aimee jones says:

    BS 4×2- 80k. Superset w hs walk attempts.

    Wod 6 rounds + 20 reps. 40k 5 ring dips and 15 bfsu.

    Post wod done.

  9. Alicia P says:

    Back Squat 4×3 @ 67
    WOD: 6 Rds +16; 40K, red band 15 dips

  10. Josh says:

    Lift: 100k 4×8 + 10yd HSW x4

    WOD: 6+21 Rx

  11. Shawn Stimmel says:

    Squats – 100k Gold and Handstand Walks

    WOD – 6 Rds, 9 reps RX

  12. Ben says:

    Lift : 4×3 120K, 130Kx3 superset with wall walks

    WOD : 6 rounds + 11 reps gold

  13. Erin K says:

    OHS 3×10 35
    Jerk 6×3: 55, 65(5)
    Bench 5×5 42
    OHP 10×3 30
    Max Effort CTB x3: worked butterfly but didn’t get more than 5 strung together
    Ab Wheel 3×10

  14. Gary Moore says:

    Lift : 4×3 80K, superset with hand stands against the wall

    WOD : 6 rounds + 10 reps gold

  15. Brandon says:

    4×3 back squat 70k
    wod gold no band 40k 4 rounds plus 10 reps

  16. Rubi says:

    BS – 4×3 at 55k
    WOD – 6 rnds. 30k, 15 ring dips w/ thin red band.
    Post wod done.

  17. Rachel says:

    Back Squats 4×2 @85K
    Hand Stand walk attempts – with a few legit steps in there
    WOD: 7 full rounds RX except banded dips
    Post-WOD: 3×10 Russian Twists (10K plate)

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