REMINDER: Due to 4th of July Weekend, we will not have a class today to allow our volunteer coaches time to spend with their families…but we will post your warm up and work so you can do it on your own time today

Warm Up:

500M Row

10 candle stick rolls

10 butterfly sit ups

Iron cross x 5 per leg

Scorpion x 5 per leg

Alternating toe touch x 5 per leg

Arm circles x 10 ea direction

S/S/S:

Sumo Deadlift

5×60%

5×65%

5×70%

(% based off of 2RM set 24June)

WOD:

‘The Ghost”

6 rounds of:

 1 minute of Rowing

 1 minute of Burpees

 1 minute of Double-unders

 1 minute Rest

Score=total reps+cals

Video courtesy of CrossFit HQ.  WOD is designed for fighter, Robert Guerrero.  In the vein of Fight Gone Bad, made to mimic a 6 round fight.  Point of the WOD, push hard at EVERY station.

Scaling Options:

Double Unders – Do Single Unders, but cut your total reps of single unders in half for your score, AND do 10 minutes of Double Under practice after the WOD

REMINDER:  Due to AETC Family Day, we will not have class to allow our volunteer coaches time to spend with their families… but we’ll give you the warm up and work for today to do on your own time:

Warm Up:

200 rope contacts – any combo

10 yd bear crawl

10 yd bear crawl in reverse

10 yd walking lunge

10 yd inch worm

5 box step ups

5 box jump w/step down

10 kip swings

S/S/S:

Push Press

5×60%

5×65%

5×70%

(% based off 2RM set 23June)

WOD:

For Reps:

2 min Max Toes to Bar

1 min Rest

2 min Max Box Jump(24/20)

1 min Rest

2 min Max DU

1 min Rest

2 min Max Pull Ups

Scaling Options:

Toe2Bar – do  Knee2Elbow, if you can’t,  then Knee2waist

Box Jump – 20/16

Double Unders – no scale, it will be 2 min of attempts if anything

Pull Ups – Ring rows

REMINDER:  Due to AETC down day and the 4th of July celebration, we will have no classes on Thursday or Friday….BUT we will still post the workout for you to do on your own.

WOD:

Annie are you OK?

sorry, had a Michael Jackson moment….

21-15-9:

Row for cals

Thrusters (65/45)

Med Ball Cleans (20/14)

Sumo Deadlift High Pull (65/45)

Wall Balls (20/14)

Burpees

Post time to Comments

Two words, manageable chunks. Try to go unbroken per movement even if that means five extra seconds before moving on to compose yourself.