2
Jul
Monday, July 3rd
Heads up! The gym will be closed Monday evening after 7pm, and only open for Open Gym on Tuesday from 10am to 12pm.
Tuesday’s WOD will be a no equipment workout.
WOD
Complete as many rounds as possible in 12 minutes of:
5 deadlifts, 275/185 lb.
10 one arm thrusters, 50/35lbs
15 lateral burpees over the bar
Post rounds completed to Comments.
Cash-Out
100 V-ups
Unintended 6am visit
WOD:
4 rounds (DL @ 225#, Thrusters @ 50#)
V-Ups:
I’ll do them tonight
WOD
5 Rounds Rx (w/belt on DL)
Cash Out
40 V-Ups, 60 tuck ups
WOD
5 Rounds Rx (w/belt on DL)
Cash Out
40 V-Ups, 60 tuck ups
3 rounds +20 [email protected] 25 DB thruster
100 v ups 7 min
Happy 4th everyone!
3 rounds +20 [email protected] 25 DB thruster
100 v ups 7 min
Happy 4th everyone!
Yesterday’s CrossFit.com WOD
5 rounds for time:
200m swim
Rest 2 minutes
— 40:01rx
Today’s Trop WOD with limited equipment
12 min amrap:
15 20# dumbbell snatch
15 20# dumbbell thruster
15 squat thrusts
— 5+35
100 v-ups, check.
No swim for this girl (time keeper)
12′ amrap
15 dumbbell snatch (#15lbs)
15 R/L thrusters (one side each round)
15 squat thrusts
4+38
30 v-ups and a couple planks for funsies
DL @153
Thrusters @20 ( need to do these more often)
3+18
Vups
wod, done upstate:
3 + 29
DLs at 150#, thrusters at 25#
wod, done upstate:
3 + 29
DLs at 150#, thrusters at 25#
Crossfit Hamptons partner wod with RichR
Team name : Spring Chickens
6 rounds “you go I go”
3 ring muscle ups
6 hang power snatch
9 front squats
@95/65
Run a 200m together
26 min
Great partnering up with a Metropolis member
3+5, rx, then 50 scaled v-ups
5+1 rx
60 v-ups because that’s enough
Birthday WOD courtesy of Eroc
4 minute AMRAP
3 cluster @ 83
7 t2b
34 kb swings @ 16kg
Rest 1 minute – 4 rounds
1. 1+7
2. 1+3
3. 1+2
4. 1
So many swings – but better than birthday burpees!
Happy birthday to a great gal!!!!
Birthday WOD courtesy of Eroc
4 minute AMRAP
3 cluster @ 83
7 t2b
34 kb swings @ 16kg
Rest 1 minute – 4 rounds
1. 1+7
2. 1+3
3. 1+2
4. 1
So many swings – but better than birthday burpees!
6:00am WOD because Ollie is the worst.
4+1 @135/25.
What happened to my deads man???
3+16 rx
Whatever progress I made on burpee endurance this winter was killed by summer Rosé.
5+12 Rx
3 rounds Rx
100 Vups
Complete as many rounds as possible in 12 minutes of:
5 deadlifts, 275/185 lb. Lina: @153
10 one arm thrusters, 50/35lbs Lina: @25
15 lateral burpees over the bar
Total rounds: 4 rounds
Complete as many rounds as possible in 12 minutes of:
5 deadlifts, 275/185 lb. Lina: @153
10 one arm thrusters, 50/35lbs Lina: @25
15 lateral burpees over the bar
Total rounds: 4 rounds