Challenge Accepted

WOD and Schedule

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Wednesday 7.21.2021
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"POKER FACE"

[SWEAT]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (75/55)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (95/75)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

*Score = Rounds and reps accumulated. The Run is only a Buy-In.

[TRAIN/COMPETE]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

*Score = Rounds and reps accumulated. The Run is only a Buy-In.

WOD

"ROW YOUR BOAT"

[SWEAT]
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Kipping Pull-Ups

Directly Into…

1,500 Meter Row

Directly Into…

3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Kipping Pull-Ups

[Barbell: 95/65]
*Everyone = 1500m Row

[TRAIN]
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-Ups

Directly Into…

1,500 Meter Row

Directly Into…

3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-Ups

[Barbell: 135/95]
*Everyone = 1500m Row

Score = Time it takes to complete the workout

[COMPETE]
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

Directly Into…

1500m Row

Directly Into…

3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

[Barbell: 135/95]
*All genders = 1500m Row

Score = Time it takes to complete the workout

"CHEEKY MONKEY"

PART 1:
HANDSTAND WALK (OR OVERHEAD STRENGTH) SKILL WORK
Practice for 15:00
* Score = furthest distance traveled.

[PART 2]
PARTNER WORKOUT
15:00 AMRAP:
50 Double Unders
2 Rope Climbs (15ft)

*The “resting” partner will hold a 45-lb plate while the other partner completes a round. Both genders hold a 45-lb plate

*Partners must complete full rounds
*Score = Number of Rounds + Reps

Class Schedule

MON

  • CrossFit

    -

  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

    -

  • CrossFit

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TUE

  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

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WED

  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

    -

THU

  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

    -

  • CrossFit

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FRI

  • CrossFit

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  • CrossFit

    -

  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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  • CrossFit

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SAT

  • CrossFit

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  • CrossFit

    -

  • CrossFit

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  • CrossFit

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SUN

  • Yoga

    -

  • Open Gym

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