Midline March 3 Rounds for Time 25 GHD Sit-ups 50ft Handstand Walk 50ft Overhead Walking Lunge 155#/115# Post time to comments.
For time: 21-15-9 Complex 8 Deadlift 155/115 lb 7 Cleans 155/115 lb 6 Snatches 155/115 lb 8 Pull-ups 7 C2B Pull-ups 6 Bar muscle-ups 6 DL 155/115 lb 5 Cleans 155/115 lb 4 Snatches 155/115/lb 6 Pull-ups 5 C2B pull-ups 4 bar muscle-ups 4 DL 155/115 lb 3 Cleans 155/115
Muscle Up Biathlon For time: 400m run 18 muscle-ups 400m run 15 muscle-ups 400m run 12 muscle-ups Each time the athlete breaks a set of muscle-ups they must run a 200m lap. Post time to comments.
Scott Sirk is our July member of the month. This guy diligently challenges his coordination, speed, stamina, strength, and every other component of CrossFit skills every week. He is an outstanding dad, a hard working husband, and a great master competitor. GREAT JOB SCOTTY BOY!
“CrossFit Games Week” Overhead Squat 1-1-1-1-1 Post Max Load to Comments.
Rest Day Closed
Open Gym 10am-11am Outdoor Facility Use Only 11am-2pm Full Facility Open Gym Yoga 10:15am-11:15am w/ Julie
Complete the following for time: 10 Box Jumps 30″/24″ 20 Ring Push Ups 30 Pull ups 40 Sit ups 30 Pull ups 20 Ring Push Ups 10 Box Jumps 30″/24″ Post time to comments.
Complete the following for time: 21-15-9 Thrusters 95#/75# Burpees Post time to comments.
Complete as many rounds as possible in 12 minutes of: Dumbbell Snatch 70#/50#, 5 reps Double Unders, 20 reps L Hold Pull Ups, 5 reps Post rounds to comments.