« June 2011 | Main | August 2011 »
WOD
Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets.
Post total time to comments or beyond the whiteboard.
WOD
4 rounds for time of:
400 m Run
15 Handstand Push-ups
Post total time to comments or beyond the whiteboard
Sorry for any inconvience but noon class will be cancelled tomorrow.
STRENGTH
Deadlift 5-5-5-5-5
post weight to comments or beyond the whiteboard
WOD
3 rounds for time of:
25 Box Jump (24/20 in.)
15 Deadlifts 185/135 lbs
30 Sit-up (abmat)s
Post total time to comments or beyond the whiteboard
WOD
5 rounds for time of:
30 Thrusters 45/33 lbs
30 Burpees
Post total time to comments or beyond the whiteboard
WOD
Amrap 15 minutes:
5 Pull Ups
10 Push Ups(Game Style)
15 Double Unders
Post total rounds to comments or beyond the whiteboard
STRENGTH
Back Squat 3-3-3-3-3
post weight to comments or beyond the whiteboard
WOD
For time:
100 meter Walking lunge
800 meter Run
100 Squats
Post total time to comments or beyond the whiteboard
WOD
WOD
5 rounds for time of:
15 Sit-up (abmat)s
15 Overhead Squats 75/45 lbs
200 m Run (backwards)
Post total time to comments or beyond the whiteboard.
WOD
Two rounds for time of:
2 pood/1.5 pood Kettlebell swings, 21 reps
75/45 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders
Post total time and load to comments or beyond the whiteboard.
![](<a href="http://www.crossfitrrg.com"><img border="0" alt="CrossFit RRG: We support our community's first line of defense." src="http://cdn.shopify.com/s/files/1/0029/6952/assets/content.widget.jpg?1245100766" /></a>){kind=link}