800m run
100 situps
60 jump ropes
80 walking lunges
60 jump ropes
60 push ups
60 jump ropes
40 dips
60 jump ropes
20 kte
800m run
or Hopper Deck 4 of hearts
10-20-30 reps for time
slam ball
walking lunges
overhead squats
5 RDS for time
21 push press
15 sumodeadlift highpull
9 dips
200m run/row
or Hopper Deck 9 of clubs
for time
30 muscle ups
In honor of Rob’s Birthday
Run/row 42 calories
42 squats
42 sit ups
Run/row 42 calories
42 push ups
42 wall balls
Run/row 42 calories
42 kb swings
42 box jumps
Run/row 42 calories
Or Hopper Deck 5 of Clubs
for time
150 kettlebell swings
In honor of Jonathon
Row/run 44 calories
44 squats
44 box jumps
run/row 44 calories
44 kb swings
44 sit ups
run/row 44 calories
44 pull ups
44 wallballs
run/row 44 calories
Hopper Deck WOD
Murph
for time 1 mile run
100 pullups
200 push ups
300 squats
1 mile run
Wow!! We had a good turn out for Respect Your Elders. It was Jonathon’s, Rob’s, Marcela’s and our first timer Jillian’s birthday’s. Jillian did a great job and we hope to see her again. We will post pictures soon, we have Marcela’s party to get ready for. I have some things planned that should be fun coming up in August. We also have my Father’s 74th Birthday coming up, I would like to do something for him.
keep crossfitting
Dave
Don’t forget on Sunday it’s “ Respect Your Elders” group Wod at Lafayette School 7:30 am
Hopper Deck 6 of hearts
tabata you gotta be kidding me
4 consecutive tabatas. That’s 8 sets of 20 second of work followed by 10 seconds of rest for each of the following: wallball, pullups, squats, sumo dealift high pull
score by total number of reps.
5 RDS for time
800m run/row
15situps
15pushups
15 push press
or Hopper Deck 2 of diamonds
3-2-1-1-1-1 reps
Overhead squats
scale as needed advanced=1 x bodyweight elite= 15 reps of 1x bodyweight
9rds for time
5 pull-ups
5 thrusters
or Hopper Deck 7 of spades
For time
1000m row
followed by
21-15-9 reps:
135# front squat (scale as needed)
back extensions
Dave said we can have a cheat day!!!
Thank you everyone for the nice messages they were very sweet!!
Marcela’s Birthday WOD
run/row 24 calories
24 squats
24 box jumps
run/row 24 calories
24 kb swings
24 sit ups
run/row 24 calories
24 pull ups
24 wallball
run/row run/row 24 calories
or Hopper Deck 6 of clubs
4 RDS
400m run
time each run individually
rest 3 minutes between rounds
advanced=1:19
elite=1:04