Pic courtesy of CrossFit AllStar.  What better way to prep for the good food you’re gonna eat at the cookout, than by coming in with a buddy and knocking out this patriotic WOD!



Stars and Stripes

Partner WOD ( Only one partner working at a time )


50 Cleans (power or full) 135/95

50 box jumps (24/20)

500m row

50 V-ups


Happy 4th of July!  Workout courtesy of Bikini Athlete and CrossFit Trainer, Mieke Oostveen. This WOD is called “Stars and Stripes”, as in “at the end you’ll see…”  Reps can be broken up however the team wants.  Suggest splitting it right down the middle and do sets of fives on everything, except the row (do 250M a piece).


Scaling Options:

Bar weight -> 115/80 ->95/65-> as needed


Box height -> 20/16


V-ups -> Leg bent V-ups ->Ab mat sit ups


Cool Down:

Roll out forearms – 2 min


Roll out t-spine – 30 passes

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s