Wed, July 26th and Thurs, July 27th

Heads up! We have just over one month left in our body composition change challenge! Stay focused! Contest ends on August 5th, so that will be the last day to get measured and weigh in!

Wednesday Oly

Tall Jerk
Split Jerk
Back Squat

Thursday CrossFit

Push Press
3 rep max

Then, 3 rounds for time:

75 double unders
50 air squats
25 kettlebell swings, 24/16 

Post time to Comments.

Tuesday, July 25th


4 rounds for time:
21 wallballs
400m run
15 box jumps 24/20″
12 Dumbbell alternating snatches 50/35

Post time to Comments.

Monday, July 24th


1 rep max


On the minute for 10 minutes:
Evens – 5 thrusters
Odds – 200m row

Start with between 50-60% if your heavy thruster for the day on the barbell, and aim to climb in weight each round! Take these thrusters from the ground, in either a squat clean directly into your first thruster or through a power clean to get the bar to the shoulders.

Post all results to Comments.

Sunday, July 23rd

Reminder, 3v3 BBall today (Sun) after Oly.


Set up the following rows of barbells:

Row 1 – 33-55-65-75-85-95-105-115
Row 2 – 95-105-115-125-135-145-155-165

Choose a row and attempt to move through it as quickly as possible without a miss.
If you miss, rest and repeat.

Record your fastest time or highest weight.

CrossFit WOD

15 Min AMRAP

60 double unders
30/24 calorie row
15 overhead squats (115/80lbs)

Post rounds completed to Comments.

Saturday, July 22nd

Reminder, 3v3 BBall Sunday after Open Gym!

Team Throwdown WOD!

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20/14 (Reps)
Sumo deadlift high-pull, 75/53 (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/53 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Team with the most total as rx’d points wins bragging rights. Teams are here.

Compare to 8/16/16.