CrossFit, Sweat & HIBB WODs Sat July 6th 2019


Registration closes MONDAY! Click the photo to register your team!
All the WODs one more time.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

 

CrossFit:

*Ben, if you have more than 12 you can sub bike for shuttle sprint reps (30ft)
Every 7min. x 5 Rounds: (35min.)
Min. 1) 40 Cal Bike + 100 Wall Balls 20/14
Min. 2) 40 Cal Row + 100 Toes-To-Bar
Min. 3) 40 Cal Bike + 100 Deadlifts
Min. 4) 40 Cal Row + Burpees
Min. 5) 40 Cal Bike + MAX Hang Power Cleans 135/95

Teams of 2. Only 1 person works at a time.

ADV is 50/40 Cals, 30/20lb ball, and 155/105.

Also, you may trade any section for 30 Muscle Ups 🙂

Ladies regular RX is 30 Cals of everything.

Sweat:

35 min to finish…
800m Run (200m intervals)
100 Push Press 75/55lb
100 Sit-Ups
100 American KB Swings 53/35lb
150 Air Squats
100 American KB Swings 53/35lb
100 Sit-Ups
100 Push Press 75/55lb
800m Run (200m intervals)

Teams of 2. Only 1 person works at a time.

*Feet anchored on KB for sit-ups, so that you can move a little quicker.

*This is going to be a close one on finish time! Excited to see how you do.

HIBB:

A.) 4 Sets
8-10 reps OH Reverse Lunge (Heavy as possible)
Rest 30 sec then:
8 DB Bent over rows (heavy as possible)
Rest 30 sec then:
2 min max cals on the assault bike
Rest 2-3 min as needed

Rest as needed (8-20min) then:

B.) 10 sets of 10 reps
Barbell Biceps Curls (add weight if you can but the bar is probably fine)
-Rest 1 min after each set

C.) Optional 3-4 sets
1 min Plank on your Hands (45# weight on your back)
-Rest 1 min after each set

Categories: WOD

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