Independence Day!!

CrossFit

Independence Day (AMRAP – Reps)

Cash-in

x56 WallBall 20/14

x7 Bar Facing Burpees

x4 Deadlift @ 85% of DL Max

1776m Row

13min 50 sec Amrap
-56 WallBalls = # of Signatures on the Declaration of Independence

-7 Wall Balls = July

-4 DL = 4th

-1776m Row = Year 1776

-13min = Thirteen Stripes of the American Flag that represent the thirteen British colonies that declared independence from the Kingdom of Great Britain, and became the first states in the Union.

-50sec = 50 stars on the flag represent the 50 states of the United States of America.

Regardless of your political views or your personal opinions, this is a day that we celebrate to remember how blessed we are to live in this great country. This is one of the only places on the planet that that you have the freedom to do what ever you want.

And that all became true on July 4th, 1776. So do this workout with honor and grace towards every person that has ever done something for this great country that we live in!

Workout of the Day

CrossFit

  • CrossFit WOD 5/18/19

    Warm-up
    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*

Archives