8/8/21
WOD
Rest Day
8/7/21
WOD
“Barraza”
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275/185 pound Deadlift, 9 reps
6 Burpee bar muscle-ups
8/6/21
WOD
For Load:
Push Jerk 5-5-5-3-3-3-2-2
*Perform 50 double unders and 10 box step-ups (24/20") after each set of push jerks. Rest as needed between sets.
8/5/21
WOD
”Olive”
For Time:
400m Run
50 Russian KB Swings (53/35#)
400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
50 Russian KB Swings
8/4/21
WOD
“Purple”
5 Rounds For Calories:
AMRAP 2:30
3 Rope Climbs
Max Calorie Row
- Rest 2:30 between rounds
8/3/21
WOD
12 Sets For Load:
3 Deadlifts
“Teal”
AMRAP 15:
30-ft. Burpee Broad Jumps
20 DB Front Rack Lunges (35/25#)
10 Toes-to-Bar
8/2/21
WOD
10 minutes to build to a heavy:
Hang power snatch + power snatch
“Randy”
For Time:
75 Power Snatches (75/55#)
8/1/21
WOD
Rest Day
Two weeks to go!
August 14th we will be tying the knot. After the ceremony we invite all of our friends and family to join us for a reception at the gym!
RECEPTION DETAILS:
Saturday (8/14) at 7:30PM at CrossFit Train
Wear Wedding attire
No dinner will be served but drinks, snacks, and dessert will be provided
No need to RSVP, all are welcome!
GIFTS:
We are not registered but if you would like to give us a gift we would love anything gym-related.
Rogue gift cards are much appreciated!
If you prefer physical gifts, here’s our list: Rogue mats, dumbbells, bumper plates (25/15/10-lbs.), stall mats, lacrosse balls, chalk, etc.
7/31/21
WOD
“Nate”
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 70/53-lbs.
7/30/21
WOD
5 Sets For Load:
7 Back Squats