July 2013

Thruster 3-3-3-3-3-3-3 With Partners 4 Rounds Each For Time: 7 Deadlifts 7 Front Squats…

Rest Day Get out and enjoy the weather. Play catch, go for a hike,…

Pause Bench 3-3-3-3-3 + Max Set Bench Press @ 70% of your 3 RM…

3 Rounds: 5 Wall Walk, Hold Hollow 10 sec 10 Candle Stick Rolls 12…

Squat 5-5-5-5-5 In Teams of 3, take turns on the AirDyne 1 Minute each…

DB Shoulder Press 5 sets of 6-8 to failure In Partners, 4 Rounds Each…

1 Rep Max Power Clean 3 Rounds: 1 Min Max Row 1 Min Max…

For Time: 50 Double Unders 30 Burpees 400m Run 30 Pull up 400m Row…

Rest Day Even though we rest our bodies from intense exercise, there still should…

“CrossFit for Hope” 3 Rounds for Max Reps, 1 min each station: Burpees Power…

Push Press 5-5-5-5-5 AMRAP 10 Minutes: 50ft Overhead Lunge 25/15 plate 10ea Sledge Hammer…

4th Of July WOD @ Justin’s House 3851 Moddison Ave Sacramento, CA 95819 In…

Overhead Squat 3-3-3-3-3 AMRAP 12 Minutes: 10 Burpees 25 Double Unders We are booking…

3 Rounds: Max Dead Hang Pull Ups (Use band as needed to get 6-10…

In Groups of 3, Speed Deadlift 10 x 2 @ 60-65% Rotate in order….