Thursday July 28, 2016

Screen Shot 2016-07-24 at 2.53.07 PM

(Steve makes this sled pull look so easy!  135#, no sweat!  And the even cooler thing is that he makes every workout look so easy. Even at 5:30am!  Way to go Steve!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 1 & 2 WOD: 

“Inspired by 2016 CrossFit Games Events 3 & 6”

WOD #1: Inspired by Games Event #3

For time:
50 Wall Balls (L2-25,20)(L1- 16,14)
25 Abmat Wall Ball Sit-ups (L2-25,20)(L1-16,14)
400m Ball Run (L2-25,20)(L1-16,14)

 

WOD #2: Inspired by Games Event #6

10 Squat Cleans (L2-135,95)(L1-75,55)
8 Squat Cleans (L2 -155,105)(L1-95,65)
6 Squat Cleans (L2 -185,125)(L1-115,75)
4 Squat Cleans (L2-205, 145)(L1-135,95)
2 Squat Cleans (L2-225,155)(L1-155,105)

**For L1 athletes, you have an 11 minute cutoff to get as far as possible. For L2 athletes, you need to complete each set in under 2 minutes. You do not need to wait for the 2 minute mark to move on to the next set of weights if you finish faster. If you fail to complete the designated load in under 2 minutes, you will switch to just going as far as possible in 11 minutes. Give yourself an L2- (minus) if this is how you complete the workout.

 

BOOTCAMP:

To be completed FGB Style:
3 rounds
Wall Jumps
Stone Shoulders (115,70)
Tire Flips
Sandbag Step-ups (L+R=2)
Row for Calories
Rest 1 minute

** You have 1 minute at each station to get as many reps as you can. Immediately switch to next station at the top of the minute. After you have completed all 5 stations, you get 1 minute to rest. Repeat 3 times through.

WOD #1 MODS:

MOD 1: (L2-20,16)(L1-14,10)

MOD 2: (L2-none)(L1-10,6)

 

WOD #2 MODS:

MOD 1: L2 (115,75)(135,95)(155,105)(185,125)(205,145)

L1 (65,45)(75,55)(95,65)(115,75)(135,95)

MOD 2: L2 (95,65)(115,75)(135,95)(155,105)(185,125)

L1 (45,35)(65,45)(75,55)(95,65)(115,75)