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170728 (Friday)



Every 2 minutes for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55-60% of 1RM Snatch

Immediately followed by…

Every 2 minutes for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 65-70% of 1RM Snatch

Immediately followed by…

Every 2 minutes for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 75-80% of 1RM Snatch



EMOM 10:
Odd – 30 Double Unders
Even – 5 Thrusters (135/95)


170727 (Thursday)



Front Squat 3×5

Build to heavy, then perform your work sets.


Benchmark WOD


21-15-9 reps for time:
Deadlift (225/155)


170726 (Wednesday)



Clean Pull 3×3

Focus on a PATIENT first pull (floor to just past knees), and an EXPLOSIVE second pull (after passing knees). Work up to a heavy bar.



10 KB Swings (53/35)
10 Air Squats
10 Box Jumps (24/20)
2 Power Cleans (155/115)



Lacrosse Ball Shoulder Rollouts


170725 (Tuesday)



L-Sit Hold: Max Time

Make three attempts at a max hold L-sit.



In teams of three, 4 rounds for time:
1. Row 500m
2. Run 400m
3. Rest

One teammate at each station. Teammates rotate when both the runner and the rower are finished.



Scorpion Stretch – Spend 90 seconds on each side.


170724 (Monday)



Shoulder Press 5×3

Take 3-4 warmup/build sets, then perform your work sets heavy.



For time:
40 Toes to Bar
30 DB 1-Arm Hang Cluster (45/35)
30 V-Ups
20 DB 1-Arm Hang Cluster
20 V-Ups
10 DB 1-Arm Hang Cluster
10 V-Ups

Do even reps on both left and right sides during each set of DB Clusters.


170722 (Weekend)


Saturday – Partner WOD

In teams of two, alternating complete rounds, AMRAP 15:
7 burpee box jump overs
7 pull ups

Rest until the running clock reaches 20:00, then:

Alternating complete rounds, AMRAP 10:
7 burpee box jump overs
7 push press (95/65)




Row 5x200m
Rest 1:00 between rows.


For time:
100 Wallballs (20/14)

*EMOM: 2 Power Snatch (95/65)

Compare this with your score from 6/22 when you used a heavier weight.


170721 (Friday)



Clean & Jerk
Work up to 90% 1RM, then complete 5 single reps at that weight.

15:00 time cap.



For time:
15 Front Squats (135/95)
15 Lateral Barbell Burpees
15 Thrusters
10 Lateral Barbell Burpees
15 Power Cleans
5 Lateral Barbell Burpees

Cashout: 25 Russian KB Swings (70/53)

Score is your overall time after you finish the KB Swings.


CFC Community Group on Facebook

52 minutes ago

Steve Walker

Zero to RAGE in an instant. Happy Friday, friends!

Instagram post by CrossFit • Jul 28, 2017 at 6:22am UTC
90 Likes, 4 Comments - CrossFit (@crossfit) on Instagram: “🤷‍♀️ - 🎥 @kickasstaneda - "Tag your coach!"”
... See MoreSee Less

Comment on Facebook


Omg yes😡

So damaging to the beautiful (expensive) barbells 😵 it's like hearing nails on a chalkboard😖

2 days ago

Lindsay Le

Anyone want a barely used Fitbit Alta? Full disclosure, it is the one without the heart rate monitor, which is why it is being rehomed. 😊 It's still a great pedometer, watch, and activity tracker! ... See MoreSee Less

Comment on Facebook

Seriously? No one wants a free fitbit? Tough crowd...

I JUST bought a new one

Do you still have it? I'll take it

15 hours ago

Dan Mathews

Gave it a chance Kayla Donahue... That was a mistake on my part. Now, I wish a speech had pre-empted it. ... See MoreSee Less

Comment on Facebook

Good on you, Dan! Your hips and quads and hammies and ad nauseum will thank you!

3 days ago

Dan Mathews

It's about that time of year! Football season is upon us! Which begs the question... Who would like to play fantasy football? I'm thinking of getting a 10 person league together for the season. Men & women are allowed. If there is even more demand, then we could even go teams. This could be fun! ... See MoreSee Less

Comment on Facebook

Using the espn app?

I'm in

Nice! I'll put a signup sheet at the box for people to sign up on. I even figure maybe a $30 buy-in? Winner takes pot & runner-up gets their buy-in back?

Hope you all enjoyed the ROMWOD this week. Our next one is scheduled for Thursday, August 3 at 7:30PM... P.S. That is next week. Can you believe its already August?

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