WOD – 29JUL15

Travis BS

Skill:

Back Squat
Find your 3 rep max.
5-5-3

WOD:

For Time

25 Back Squats (95/65)
25 Abmat Sit Ups
25 Double Unders
25 Box Jumps (24/20)
25 Sumo Deadlift High Pull (95/65)
25 Box Jumps (24/20)
25 Double Unders
25 Abmat Sit Ups
25 Back Squats (95/65)

Post your results to the Whiteboard.

WOD – 23JUL15

CrossFit24BG Logo

Skill:

Squat Snatch

WOD:

30 min EMOM

Min 0-10: 3 Squat Snatches (65% of 1rm) + 1 C2B Pull Up
Min 11-20: 2 Squat Snatches (75% of 1rm) + 2 C2B Pull Up
Min 21-30: 1 Squat Snatches (85% of 1rm) + 3 C2B Pull Up

Post your results to the Whiteboard.

WOD – 14JUL15

Bryan I

Skill:

Front Squat Tempo
5-5-3

3 sec down/ 3 sec hold @ bottom/ explode up!

WOD:

4 rds of:

2 min AMRAP

100m Row
Max Rep Front Squats (115/85)
rest 2 min

Score = reps of Front Squats

Post your results to the Whiteboard.

WOD – 07JUL15

Thruster demo by Adi the Beast

WOD:

Build to a heavy
Front Squat + Push Press + Thruster

WOD:

Death by thruster at 65% of skill weight
Min 1: 1 thruster
Min 2: 2 thrusters
Min 3: 3 thrusters
So on until failure to complete rd.

Post your results to the Whiteboard.