2017 Jul 31 – Aug 5

2017 Jul 31 – Aug 5

Chris Welch| wods| July 30, 2017| 0 Comments

Monday

AMRAP 16

  • 4 chest-to-bar pull-ups
  • 8 cleans

Start at [75/55] and ascend in weight by 20 lb increments until you find your safe limit.


Thought of the Day:

The notion that holding a heart rate of 180 bpm for twenty minutes on a bike is good cardio whereas holding 180 bpm for twenty minutes in a circuit of weightlifting is of lesser cardiovascular value is widespread yet ludicrous. – Greg Glassman


Tuesday

6 rounds (3 min on/1 min off) for total repetitions:

Odd rounds:

  • 10 wall-ball shots
  • 10 hand release push-ups

Even rounds:

  • Max calorie row

Score is combined total repetitions across all rounds (each calorie rowed = 1 “rep”).


Thought of the Day:

You must sacrifice, train, do everything possible to put yourself in a position to win. But if you consider second or third a failure, I feel sorry for you. – Joe Falcon


Wednesday

Every other minute on the minute for 16 minutes:

  • 2 split jerks

As many rounds+reps as possible in 12 minutes of:

  • 12 burpees
  • 12 toes-to-bar

Thought of the Day:

The only discipline that lasts is self-discipline. – Bum Phillips


Thursday

5 rounds for time:

  • 10 push presses
  • 1 rope climb [15′]

Barbell loads:

  • Round 1: RX [75/55] Comp {75/55}
  • Round 2: RX [95/65] Comp {115/75}
  • Round 3: RX [115/75] Comp {135/95}
  • Round 4: RX [135/95] Comp {165/105}
  • Round 5: RX [165/105] Comp {205/125}

Thought of the Day:

You become a champion by fighting one more round. When things are tough you fight one more round. – James J. Corbett


Friday

Complete for time:

  • 5 box jumps
  • 10 squat cleans
  • 10 box jumps
  • 10 squat cleans
  • 15 box jumps
  • 10 squat cleans
  • 20 box jumps
  • 10 squat cleans
  • 25 box jumps
  • 10 squat cleans

RX:

  • box [24″/20″]
  • barbell [165/105]

Thought of the Day:

The greatest efforts in sports come when the mind is as still as a glass lake. – Timothy Gallwey


Saturday Member 7 AM

Run Swim Run (2017 Reebok CrossFit Games Event 1)

For time:

  • Run 1.5 miles
  • Swim 500 meters (10 x 50 meter pieces is an option)
  • Run 1.5 miles

Thought of the Day:

The most prepared are the most dedicated. – Raymond Berry


Comment Here

Your email address will not be published. Required fields are marked *

*

*

Signup for Notification

Start Today

Take the Plunge

Sign up for 3 free On Board Foundations classes today!