Monday 7.22.13

7 rounds of:

Every minute on the minute complete:

Minute 1-200 M Run
Minute 2-6 KB Swings/6 Pull Ups
Minute 3-8 Thrusters (115/80)


Minute 1-200 M Run
Minute 2-8 KB Swings/8 Pull Ups
Minute 3-8 Thrusters (135/95)

1) Every minute on the minute for 10 minutes complete:

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

Rx’d + 1 Power Snatch + 1 Hang Squat Snatch +  1 Overhead Squat

Start Movin’-Video

Squat Therapy Explained With Chris Spealler-Video

CrossFit Games On ESPN 3 Starting This Week!!!

Monthly memberships beginning in August will go to online payment only.  You can log in and complete athlete info HERE.  You will be able to choose “memberships” which you will manually make payments each month online or you may choose “auto drafts” which will be a reoccurring automatic payment.  Membership dues are due beginning the first day of each month.

Enjoy life with your wife, whom you love, all the days of this meaningless life that God has given you under the sun— all your meaningless days. For this is your lot in life and in your toilsome labor under the sun.~Ecclesiastes 9:9

22 Replies to “Monday 7.22.13”

  1. WOD 115lb,53lb dropped to 95 @ round 3. Still ended up cutting reps. Not a good day for me.

    SWOD 115X8/120X2

  2. SWOD: 65
    WOD: 55 lb thrusters, 35 KB, real pull ups until hand tore so subbed 12 KB swings at that point and went to 150 m run @ round 4… wow!

  3. SWOD – Sub 3 Touch & Go DL (245lb) for squat sequence
    WOD – Sub 100M run/Ring Rows for Pullups/Goblet Squats (53lb) for Thrusters

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