WOD/Events

7/13 Front Squat Back Squat
5 x 4/8 @ 73%
Rest 2:00

AMRAP 10:
10 Push Jerk 155/105, Fx: 115/80
15 Sit ups
25 Double Under

Accumulate a
4:00 Hold at the Top of the rings

Snatch
20:00 to find a Heavy Single

“Martine’s Jam”
200 meter Overhead Walk 45/25
30 Cal Row
30 KBS 24/16
200 meter suitcase carry 24/16
20 Cal Row
20 KBS 24/16
200 meter Overhead Walk 45/25
10 Cal Row
10 KBS 24/16
200 meter suitcase carry 24/16
*Penalty for putting plate or Kettlebell down or resting is 5 air squats.

AMRAP 10:
Rx: Strict Handstand Ups
Fx: Kipping
Handstand Push up Techique and Skills

10 Rounds For time:
2 Muscle Ups, Fx: 2 C2B and 2 ring dips
3 Deadlifts 315/225, Fx: 225/155

Accumulate a 5:00 weighted Plank

Free Class at 6:30pm for anyone who wants to try CrossFit for the first time!
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7/13 Front Squat Back Squat
4 x 7/13 @ 70%
Rest 2:00 between sets

5 Rounds for time:
6 Power Cleans 165/110, Fx: 115/80
6 Burpees over the bar
200 Meter Run
RX+: 185/125

Strength for the Week:

Strength and Skill Schedule:
Monday: Benchmark, Angie
Tuesday: 7/13 Front Squat Back Squat 4 x 7/13 @ 70%
Wednesday: Handstand Push Ups
Thursday: Snatch
Friday: 7/13 Front Squat Back Squat 5 x 4/8 @ 73%
Saturday: “The Seven”
Sunday: Bench Press
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Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Compare: 4/14/2015
Scale: 50 or 75 reps
*Movements must be completed in order completely

Finisher:
Handstand hold practice with a partner or handstand walking practice

Skill class starts at 12:30 with Coach Kathleen. Be ready to learn handstand holds/walks.
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“Power Clean
00:00-12:00 Find a Heavy TNG Power Clean Triple
12:00-14:00 Rest (set bar load)
14:00 Perform 1 Max Effort UB set at 80% of Triple”

For Time:
3 rounds:
10 Deadlifts 225/155, Fx: 185/125
200m run
50 Double Unders

Today the fitness competition today starts today at 3pm. Grab your favorite beverage and come cheer on our athletes!
Free class starts at 12pm with coach/owner Tucker.Invite someone who is ready to start their CrossFit Journey!
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“Black Lung””
21-15-9
Thrusters 95/65
Push Up
Front Squat 95/65
Pull Up
Wall Ball 20/14
Burpees
(Fx: 15-12-9)
*Courtesy CrossFit Terminus”

Finisher: 400m Farmers Walk

Not too late to sign up for tomorrows fitness competition click here
Come out and represent!
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Heavy Squat Snatch Interval
Every :90 for 15:00
Perform 1 Squat Snatch
*increase 5# every successful lift
Working sets start 40# under 1 RM

AMRAP 10:
10 Dumbbell Push Press 50/35, Fx: 35/20
10 Meter Overhead Walking KB lunges 24/16, Fx: 20/16
10 Alt. KB Snatches 24/16, Fx: 20/16