Workout of the Day (WOD)

Tuesday 7/22/14

We are moving the 1RM Saturday from this Saturday to the following one, August 2nd.  This weekend is the CrossFit Games.  A few of us are flying to California to watch them and many others will be streaming them live on tv.  So the 1RM Saturday is moved to the following week.

AJ in the Chipper

AJ in the Chipper

Tanner killing the Dynamic Treadmill

Tanner killing the Dynamic Treadmill

Kristi on the weighted Lunges

Kristi on the weighted Lunges

Christine doing wall balls in the Chipper.

Christine doing wall balls in the Chipper.

CFE:
5k Run/Row

Strength:
8 Minute EMOM
30 Second Plank Hold
8 Minute EMOM
10 Hollow Rocks

WOD:
7 Rounds
6 Thrusters (115/75)
12 Burpees
*Rest 1 Minute after each round:  Rest is self timed

or

Strength 2:
5 sets of the following complex:  3 reps on Behind the Neck Push-Press (Snatch Grip) + 2 OHS

Oh yeah, mark your calendar for August 23rd for the CFIB BBQ at DK & Emily's place again.  It was a lot of fun last year, this was the place I first learned to play flip cup(see video below).  More details to come.