ANNOUNCEMENTS
Westside 4 Athletes -Don’t forget Coach Scarpulla is coming to town for a 2-day seminar that will no doubt take you to the next level in your training. Cost is $350 for members, do NOT miss out on this, ESPECIALLY if you plan on competing in Crossfit competitions. Dates Aug 18th/19th.
RECOMMENDED READING
Opening Day is here! Enjoy the festivities…
TV Coverage Finder – You enter, zip code/provider – they spit out the complete viewer’s guide for your area!
Olympic Weightlifting Sked -Also check out some of the links like this Video
TODAY’S WODS
Tara Looking Strong!
Level I
Skill: 5-10 mins work Double Unders
“Fran”
21-15-9 reps of
Thrusters (95/65)
Pull-Ups
(REQ for Level II: M-7:30 as rx’d/W-10:00 as rx’d)
Our newest member Darnell getting after Pistols in Gymnastics class
Level II
“Oh Joy”
50 Double Unders
21 KBS 1.5/1
40 Double Unders
12 Pull ups
30 Double Unders
21 KBS 1.5/1
20 Double Unders
12 Pull ups
10 Double Unders
Ryan doing the Lunges of “The Daily Double” 2 Rounds For Time Of: 20 Lunges, 20 Deadlifts, 20 Power Cleans, Run 200m (135/95# Barbell for everything but the runs)
Level III
20 Minutes of Mobility
Bench 8 x 4 @ 80% + 15lbs
Rest 5 Minutes
AMRAP in 3 Minutes HSPU
Rest 5 Mintutes
“Oh Joy”
Mama working those pull-ups
SDPD
10 Min. Double Under Work
500m Row For Time
Rest 5 Min
10-9-8-7-6-5-4-3-2-1
DB Thrusters
Ring Rows
Newest member of Clayton’s family…Name TBD
WOMEN
10 Min. Double Under Work
For Time:
500M Row
10 Front Squat
10 Paralette Shoot throughs
10 Ring Dips
10 Paralette Shoot Throughs
10 Front Squat
500M Row
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