A.) Romanian Deadlift: 6-6-6-6 B.) 3 rounds for time of: •10 sumo deadlift high pull (95#/65#), •run 200 m., •10 ring dips, •run 200 m. ______________________________________________________________ Olympic Lifting WOD A.) High Hang Clean: 3-3-3-3 B.) Clean and Jerk: 1-1-1-1-1-1

A.) Over-head Squat: 6(50%), 6(60%), 6(70%), 6+(80%) B.) For Time: •50 double unders, •21 goblet squats (53/35), •40 double unders, •12 pull-ups, •30 double unders, •21 goblet squats (53/35), •20 double unders, •12 pull-ups, •10 double unders

A.) Strict Press (add bands w/ kbs): 8(60%), 7(70%), 6(75%), 5+(80%) B.) 21 – 15 – 9 reps for time of: •Wall Ball (20#/14#), ◊Run 400 m., •One arm walking over-head lunge steps w/ kb (53#/35#), •V-Ups

A.) Single Leg Deadlift: 8-6-6 (ea. leg) B.) 3 rounds of: •3 Min AMRAP of: ♦10 pull-ups, ♦8 slam ball sit-ups (30#/20#) •Rest 1 min, •30 sec AMRAP of: ♦lateral hops over parallette (over and back = 1 rep)

As a reminder…Rodney will be running a CrossFit Endurance Clinic this Saturday at 9:00 am.  It will take place of our normal 9:00 am team wod.  It will be 30-45 min. and then we will do our normal team wod and running drills.  Hope you can all make it. Monday’s WOD A.) Bear Complex: 5-5-4-4 [...]

A.) Floor Press:  8 (60%), 8 (70%), 8+ (80%) – Superset ea. set with 8 clapping push-ups (Do hand release if you can’t do clapping push-ups) B.) 3 rounds with 1 min. rest between rounds for total reps: •1 min. kb swings (53#/35#), •1 min. sit-ups, •1 min. wall ball (20#/14#), •1 min. row (calories) [...]

Reminder: There will be no 4:00 p.m. class tomorrow afternoon. 5:00 p.m. and 6:00 p.m. are still on! See you there!!! A.) Deadlift: 8 (60%), 8 (70%), 8+ (75%) – superset ea. set of deadlifts w/ 8 tire flips B.) 10 min. AMRAP of: •20 push-ups (hand release), •20 air squats, •20 ring rows, •20 [...]

A.) Push Press: 8(60%), 8(70%), 8+(75%) – superset ea. set w/ max handstand hold B.) For time: 1,000 m. row , then, 3 rounds of: •9 toes-to-bar, •7 burpee stick jumps (24″/20″), •100 m. sprint

A.) Front Squat:  8(60%), 8(70%), 8+(75%) – Superset ea. set of front squats with 10 over-head walking lunge steps (45#/25#) B.) “Elizabeth” 21-15-9 reps for time of: •Clean (135#/95#), •Ring Dips

We will be having our first endurance clinic Saturday, July 28 at 9:00 am.  We will be going over drills and our program.  All are welcome.  If you are interested in becoming a better runner, want to try a 5K, 10K, half marathon or even marathon this will be your chance to see what CrossFit [...]