July Member Achievements!

Aug 5th, 2019

Category: CrossFit

July Member Achievements!

Keenan

July Member Achievements!
Another month of hard work and some great achievements being earned in the gym! Scroll down to see your PR board for July and our updated “Kelly” leaderboard. Keep up the great work everyone and if we missed a PR please let us know!

Warm-up
45 seconds work/:15 Rest
– Jump Rope
– Hollow Rocks
– Jump Rope
– Side Plank Raises (Right)
– Jump Rope
– Side Plank Raises (Left)

Strength
Every 2 Minutes for 12 Minutes
-2 Split Jerks @ 80-90%

If you are new to this movement focus on your footwork. If comfortable, climb in weight

WOD
5 Rounds
2 Minutes Work:1 Minute Rest
AMRAP
2 Power Cleans (185,125)
20 Double Unders

Level 4- 155,105
Level 3- 135,95
Level 2 – 115/75, 10 double unders
Level 1 – 75/45, 30 singles
ADV- 205,135; Heavy rope

Extra Work
30/20 Calorie Assault Bike
12/9 Muscle Ups
30/20 Cal Bike
10/7 Muscle Up
30/20 Cal Bike
7/5 Muscle Up

ADV- 40/30 Cal Bike Muscle Ups (15/12 – 12/9 – 9/6)
Scaled – 25/15 Cal Bike Bar Muscle Ups or Cut down the number of Ring

Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
Tabata Stations 20s Work:10s Rest x8
Rest 1 Minute after each round

1. Row
2. Burpee
3. Bike
4. Double Unders
5. Ski Erg

Below are the goal reps for greater than or equal to each prospective level:

Score= sum of the lowest number of reps for each movement