2017 July 1 WOD

Posted: June 30, 2017 in Uncategorized

We’ll have yoga this morning at 8:00. Free for members and only $5 for nonmembers.

Metcon

30 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (75/55)
30 Toes to Bar
30 Power Snatches
30 Box Jump Overs
30 Calorie Row

For those that can’t get enough:
10 Deadlifts (275/185)
10 Calorie Bike
8 Deadlifts (315/225)
15 Calorie Bike
6 Deadlifts (365/255)
20 Calorie Bike
4 Deadlifts (405/285)
25 Calorie Bike
2 Deadlifts (425/295)
*1 Barbell, you change the weights

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Comments
  1. Mark Goff says:

    19:06
    Row
    24″ box jumps over
    65# snatches
    T2b
    65# snatches
    24″ box step up and over
    Row

  2. Monique says:

    Metcon – 21:50 (we had a bottleneck situation so I waited a minute or so for the rower on the last round)

    45# Snatch
    20″ Box step ups
    Knee ups (felt like I had good improvements in efficiency here)

  3. Brian Carr says:

    17:48 ….20″ box

  4. Josh Maxwell says:

    6 days this week!

    Metcon: 20:02

    55# Snatch
    20″Box Jumps Overs
    Knee Raises

    Definitely could have cut about a minute off the time, my hands hurt so bad and I couldn’t do more than 2 knee raises without having to rechalk.

  5. Matt Z. says:

    13:51
    Cal rowing technique sure helped.

  6. Taylor Bayless says:

    22:01
    did step ups for second round of box jump overs

  7. jkeel 42/5'9/180ish says:

    Humidity… You make me wet.

    Metcon:
    14:53 rxd

    Extra:
    AMRAP 10:
    150# sandbag
    150# yoke

    2 sandbag throws over the yoke (set at shoulder height) and climbs over yoke bar.
    10m yoke carry
    10m sandbag carry
    2 sandbag throws over yoke and climbs.
    10 cals on assault bike

    4 rnds +2 +carries +2 +5cal

  8. Brett Christensen says:

    1.) YOGA
    2.) 9 AM class 12:46
    3.) 10 Min AMRAP
    5 BMU
    20 WB @ 20
    5 rounds + 4

  9. Shea says:

    Metcon 17:11 Rx

  10. Cara says:

    18:18 rx’d-ish – did box steps instead of jumps to keep my heart rate down

  11. Doug Barnwell says:

    4th of July Throwdown at Crossfit Cullman

    Event 1:
    8 min to establish max of complex
    3 Touch & Go Cleans
    2 Front Squats
    1 Jerk
    235#

    Event 2:
    21-15-9
    Calorie Row
    Deadlifts (225#)
    Burpees Over the Bar
    10 min cap
    7:40 RX

    Event 3:
    Suicide Sprint
    4×40 yards down and back (320 total)
    3 min cap
    1:00

    Event 4:
    AMRAP 3
    Max Sled Drag (90#)
    25 yards down and back (5 yards = 1 rep)
    65 reps RX (325 yards)

    Event 5:
    AMRAP 10
    30 Hang Snatches (75#)
    40 Box Jumps (24″)
    50 Sumo Deadlift High Pulls
    60 Double Unders
    Max Distance Handstand Walk (5 yards = 1 rep)
    205 RX

    Placed 9th out of 20 Men’s RX

  12. stefgatlin says:

    16:46 – 33# muscle snatch and box step overs

    Post wod – 3 miles on the assault bike

  13. Kim says:

    19:27

    Rxdish step ups-
    Snatches were the slowest

  14. Megan says:

    18:36 rxd all jumps to long on the rower

  15. Justin Harrison says:

    18:13

  16. Jennie says:

    15:27 RX
    I died a little today. Could NOT make myself keep moving. Should have been so much faster.

  17. Eli says:

    17:53
    24″
    33#
    Sit ups for T2B

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