The WOD for 7.31.14 is….

Strength
2 Rep Max: Jerk; Use Racks

Conditioning
Double Grace
60 Clean and Jerks 135/95

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The WOD for 7.28.14 is….

Strength
3 RM Back Squat

Conditioning

12 Minutes to get as high in the sequence as possible of:

21 Double Unders
7 Strict HSPU
2 Deadlifts 365/255

21 Double Unders
7 Strict HSPU
4 Deadlifts 365/255

21 Double Unders
7 Strict HSPU
6 Deadlifts 365/255

21 Double Unders
7 Strict HSPU
8 Deadlifts 365/255

And so on until time expires

The WOD for 7.26.14 is….

Choose ONE of the following:
From the 2014 CrossFit Games

“Triple 3”

Row 3k
300 Double Unders
Run 3 Miles

Notice: If you plan on doing the “Triple 3’s” athletes can expect to perform the workout in a staggered start. The athlete will be given their own stop watch, and will be responsible for their own time. More details at classes tomorrow.

“21-15-9 Complex”
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

“Muscle Up Biathlon”

400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.

*Scale Muscle Ups with Bar Muscle Ups OR Chest-to-Bar Pull Ups, same rules apply.