WOD

CrossFit – Mon, Jul 17 Metcon (AMRAP – Reps) 5 Rounds: 5 AMRAP:500m Row20 Thrusters 95/65AMRAP Burpees over the Bar Rest 2:00 b/t rounds. Score is total burpees. *Scale weights accordingly

CrossFit – Sat, Jul 15 Saturday Community Wod Metcon (2 Rounds for reps) Buy in -100 Double Unders 2Rds for time 300 M Run 20 T2B 15 Front Squats@75/45 10 Push Press 15 Front Squats 20 T2B 30 Cals *Rest 1:00min* RX+ 95/65, GHD Sit-ups

CrossFit – Fri, Jul 14 Cameron (Time) 50 walking lunge steps 25 chest-to-bar pull-ups 50 box jumps 25 triple-unders 50 back extensions 25 ring dips 50 knees-to-elbows 25 wall-ball "2-fer-1s" 50 sit-ups 5 rope climbs, 15 ft. Men: 20-in. box, 14-lb. ball Women: 24-in. box, 20-lb. ball In honor of U.S. Coast Guard Lieutenant Junior

CrossFit – Thu, Jul 13 Metcon (AMRAP – Reps) 10 Rounds:Min1: 50 Double UndersMin2: 10 Burpee Box Jump Overs 24/20″Min3: 5/3 Muscle-upsMin4: Rest 50 DU=100 Singles or 25 Attempts 5 MU=5 Pull Up Progression+5 Dip Progression

CrossFit – Wed, Jul 12 Bench Press (Weight) 5×5 RPE 10 Rest 2-3 mins between all sets. Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Cal RowDbl DB Devils Press 50/35