Monday July 6 WOD

“Murph”
For time:
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

Partition the pulls, push and air squats as you see fit.
This is one of the classic, more challenging body weight CrossFit WODs out there.
Enjoy!

Post to Comments.

Saturday July 4 WOD

“Jason”
For time:
100 Squats
5 Muscleups
75 Squats
10 Muscleups
50 Squats
15 Muscleups
25 Squats
20 Muscleups

Evening Crash Course – HHPS w WC Kayti

Met up with West Coast last evening for the latest installment in the Evening Crash Course.  Introduced the High Hang Power Snatch via the Burgener Warmup followed by a WOD to reinforce the movement.  Nice work Kayti!  And holy cow, wouldn’t you know; it didn’t rain until we were finished the session! 

WOD:
“7-7-7”
7 rounds for time of:
7 HHPS w PVC
7 OHS w PVC
7 Burpees

Thoughts/results to Comments. 

Friday 7/3 WOD

5×3 max effort Squats
5 sets of 3 reps each of max effort back squats.  No time component, then;

“Randy”
For time:
75 Power Snatch with 75#

Bar from the ground, caught overhead in the partial squat or “power” catch landing.

No Bootcamp – Happy 4th

I think most everybody will be out of town this weekend, so no Bootcamp.  If I am wrong and you are around though, please shoot me an email to let me know and we’ll fire up a WOD. 
Have a safe and relaxing weekend.