7/7/14 WOD


Found these here early Saturday morning…anyone want to fess up?


A.  Back Squat- 5,4,3,5,4,3- rest 2 min b/t sets

-second set of 5,4,3 should be heavier then first set of 5,4,3.

B.  For Time:


Wall Balls-20/15 (10’/9′)

KBS Russian- 70/53


A.  3 Rounds, not for time of:

20 Weighted Sit-ups- 25/15 (arms locked out overhead)

40 Russian Twist-25/15

20 Toe Touches-25/15

then, cash out:

200 Flutter Kicks-25/15 (arms locked out overhead)



A.  10 minutes to estabish a 2RM Clean and Jerk

B.  3 x 1 Split Jerk (from rack) @ 5-10lbs heavier then 2RM form A.

C.  For Time:

50 Double Unders

10 Muscle-ups (sub 30 C2B Pull-ups)

12 Shoulder to Overhead-135/95

50 Double Unders

8 Muscle-ups (sub 20 C2B Pull-ups)

9 Shoulder to Overhead-135/95

50 Double Unders

6 Muscle-ups (10 C2B Pull-ups)

7 Shoulder to Overhead-135/95


A.  1 set Max Effort L-Sit (goal 30 sec+)

B.  1 set Max Effort Weighted Plank- 90/45 (goal 90 sec +)





Posted on: July 6, 2014admin

3 thoughts on “7/7/14 WOD

  1. Lol, it was totally me! I ment to give those to the kids playin’ basketball and totally forgot cause I was soooo busy cleanin’ up everyone’s CRAP!!!!! Your welcome for a clean CrossFit area 😉

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