WOD: 07/19/19
“Alexander The Great”
In 10 minutes:
Establish a 5RM Back Squat
Rest 2 minutes.
In 10 minutes:
Establish a 3 RM Front Squat
Rest 2 minutes.
In 10 minutes:
Establish a 1RM Overhead Squat
WOD: 07/18/19
“Helen of Troy”
3 rounds each for time of:
Row 500m
20 Kettlebell Snatches, 70/53-lbs.
10 Chest to Bar Pull-ups
*rest as needed between rounds.
COMPETITION AT THE CROSSFIT GAMES
The 2019 Reebok CrossFit Games are held the week of July 28 through Aug. 4. The competition begins on Thursday, Aug. 1, with a field of National Champions, invited athletes from Sanctionals, and top finishers in the 2019 Open.
The field of individuals begins with 148 men and 134 women. After the first event, the field cuts to 75 athletes and progressively narrows over the course of events to 50, 40, 30, 20, and then to the final 10 athletes.
The team competition will also narrow throughout the weekend. More information on the schedule and scoring will be released in the following weeks.
WOD: 07/17/19
“Hercules”
33-27-21-15-9 reps for time of:
Deadlifts, 135/95-lbs.
Push-ups
Box Jumps, 24”/20”
Extra Work:
Romanian Deadlifts 3 x 10
Hip Extensions 3 x 10-15
WOD: 07/16/19
“Achilles’ Heel”
20 minute AMRAP of:
60 second Handstand Hold
30 Toes to Bar
15 Turkish Get-ups, 50/35-lb. DB
WOD: 07/15/19
10 minutes to establish a heavy:
Hang Power Clean and Jerk
“Athena”
3 rounds for time of:
200m Run
20 Hang Power Cleans, 95-lbs.
200m Run
20 Push Jerk, 95-lbs.
If you are a Fan of the CrossFit Games then you will definitely find some laughs and entertainment in this documentary following Second Fittest Man on Earth, Patrick Vellner.
WOD: 07/14/19
“Last Dance with Mary Jane”
For time:
50 air squats
10 burpees
40 sit-ups
10 burpees
30 lunges
10 burpees
20 kettlebell swings
10 burpees
10 Reverse Burpees
10 burpees
20 kB swings
10 burpees
30 lunges
10 burpees
40 sit-ups
10 burpees
50 air squats
Iron Beaver Summer Slam
Weightlifting all Day! Come hang out and watch!
WOD: 7/12/19
Practice Muscle-ups and Handstand Push-ups for 20 minutes.
“Poker Face”
For time:
400m run
12 Ring muscle ups
21 Strict HSPU
400m run
9 Ring muscle ups
15 Strict HSPU
400m run
6 Ring muscle ups
9 Strict HSPU
Announcement:
No Saturday Class (7/13)
On account of the Iron Beaver Summer Slam
Weightlifting all Day! Come hang out and watch!
WOD: 07/11/19
“Billie Jean”
For max reps:
Tabata Row
Rest 1 minute
Tabata Push Press, 95/65-lbs.
Rest 1 minute
Tabata Toes to Bar
Rest 1 minute
Tabata Russian KB Swing, 70/53-lbs.
Rest 1 minute
Tabata Row
WOD: 07/10/19
“Eye of the Tiger”
For time:
100-80-60-40-20 reps of: Double -unders
50-40-30-20-10 reps of: Wall-balls, 20/14-lb.