July 31

Reminder: We are doing a CrossFit Total on Saturday @ 11am

Follow by a Social Gathering

Strength

3-3-3 Press @ 75% or less of 1RM

MetCon

10min AMRAP

5 Pull Up

10 Push Up

15 Air Squat

July 30

Reminder: We are doing a CrossFit Total on Saturday @ 11am

Follow by a Social Gathering

That being said, this weeks program is based on preparing you for Saturday. We want as many people as possible to come in for the CFT. These benchmarks are important to track your progress.

Strength

3-3-3 Back Squat @ 75% of 1RM

MetCon

For Time:

10 Squat Cleans

50 Sit Ups

8 Squat Cleans

40 Sit Ups

6 Squat Cleans

30 Sit Ups

4 Squat Cleans

20 Sit Ups

2 Squat Cleans

10 Sit Ups

July 27

1-1-1-1-1-1-1

Overhead Squat

Cash Out

1000m Row AQAP

July 26

Strength

3 x 5-10 Wall Climb (2min)

MetCon

3 Rounds of:

800m Run

30 Sit Up

30 Superman

July 25

L-Sit

V-Sit

Manna

Strength

3 x Max L-Sit Hold

MetCon

"2008 CrossFit Games WOD"

5 Rounds of:

5 Deadlift (275#/185#)

10 Burpee

Ken C. on today's workout (HERE)

July 24

Strength

A1. 4 x 2 Push Press
A2. 4 x Max Effort Broad Jump

MetCon
"Running Jackie"
1000m Run
50 Thruster (45#/35#)
30 Pull Up

July 23

Strength
5 x Power Clean + 2 Front Squat

MetCon
"Power Elizabeth"
21-15-9
Power Clean (135#/95#)
Ring Dip