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WOD

For Time:

  • 21 Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 400 Meter Run
  • 15 Thrusters
  • 200 Meter Run
  • 9 Thrusters
  • 400 Meter Run
  • 6 Thrusters
  • 200 Meter Run
  • 3 Thrusters

WOD

Front Squat

5×3 @ 80% of 1RM

“Jackie”

For Time:

  • 1000 Meter Row
  • 50 Thrusters (45#/25#)
  • 30 Pull-ups (L2: Strict Band Pull-ups)

WOD

Deadlift

5×4 @ 80% of 1RM

“Fran”

21-15-9 of

  • Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • Pull-ups (L2: Strict Band Pull-ups)

Independence Day WOD

“1776”

4 RFT of:

  • 17 OH Walking Lunges w/ plate (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 7 Ring Dips (L2: w/ Band, L3: Box Dips)
  • 6 Thrusters (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)

This tribute WOD was originally posted on the Diablo CrossFit WOD blog as the workout of the day for July 4, 2014 – a nod to the year the United States’ declared its
Independence from the British.

Scores:


WOD

5 RFT of

  • 500 Meter Row
  • 10 Burpee Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 10 Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)

Partner WOD Saturday!

Team of 3

Complete a 3000 Meter Row and a 1600 Meter Run.

Partner 1 rows, while partner 2 runs. Partner 3 rests. Rotate as needed.

Then

  • 100 Pull-ups (L2: Strict Band Pull-ups)
  • 100 Thrusters (45#/25#)
  • 100 Burpees

Two Partners working at the same time with combined reps. Third partner rests. Rotate as needed.

Then

100 Clam Crunches (each partner must complete these!)

40 Minute Time Cap!


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Today’s WOD

  • Friday, 8/18/17

    WOD Squat Clean 5×2 @ 70% of 1RM 12 Minute AMRAP of 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#) 6 Sprawl Bar Hops 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
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