12 July 2014

 

WARRIOR (0900 @ CFK Only): 

“Hercules” 

For Time:

 

 

3 Muscle Ups (Scale: 3 Pull Ups + 3 Ring Dips  = 1 Muscle Up)

3 Sumo Deadlifts (A: 375/275; Rx:  315/225)

50 D/Us

3 Rope Climbs w/Ruck (45/25)

7 Thrusters (155/105)

40m Prowler Push (110/75)

 

2 Muscle Ups

2 Sumo DL

50 D/Us

2 Rope Climbs w/Ruck

5 Thrusters

40m Prowler Pull

 

1 Muscle Up

1 Sumo DL

50 D/Us

1 Rope Climb w/Ruck

3 Thrusters

40m Prowler Push

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

Team WOD:

2 Rounds (2 Minutes Per Station):

Station 1:  Max Calorie Row

Station 2:  Max Push Press (95/65)

Station 3:  Max Rope Climbs

Station 4: Max Med Ball Cleans (20/14)

Only one member of team moving at a time.

 

CORE: 

60 Partner Med Ball Tosses (20/14)

 

Saturday Free Intro Classes: 

CrossFit Liberation @ 12:00 p.m.

CrossFit Kingstowne @ 11:30 a.m.

 

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