Pic courtesy of NavyOnline.com

The Combat PT Tent will be closed in observance of Independence Day.

Warmup:

250M Row

Spider-Man lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

Walking kicks 30’

10 sit ups

10 leg raises

Barbell Warmup – With an empty bar and Clean Grip, perform 5 reps of the following:  dip/shrug, dip/shrug/high elbows, high hang muscle clean, high hang power clean, hang power clean (above knees), power clean from shin

WOD:

“Stars and Stripes”

Partner WOD (one partner working at a time)

4 Rounds For Time:

50 Cleans (Power or Squat) 135/95

50 Box Jumps (24”/20”)

500m Row

50 V-Ups

Compare to 3Jul2025

Pic courtesy of RitFit.

Happy 4^th of July!…eve…  Workout courtesy of former Bikini Athlete and CrossFit Trainer, Mieke Cermely. 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 (ELITE: 185/130)

Box height -> 20/16 -> as needed (ELITE: 30/24)

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

Cool Down:

Roll out forearms – 2 min

Roll out t-spine – 30 passes

Warmup:

1:00 Echo Bike

10 Squat2Stands

10 Spider-Man Lunge w/twist

10 Kneeling Lat stretch

10 Ring Rows

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from below the knee

S/S/S:

Snatch + Hang Snatch + Overhead Squat

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 set @80%

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Third time hitting our Snatch Complex this cycle.  More reps and higher %s per set means we will give you more time per set.

WOD:

14 Min AMRAP:

5/4 Cal Echo Bike

5 Pull Ups

7/6 Cal Echo Bike

10 Pull Ups

9/8 Cal Echo Bike

15 Pull Ups

Etc…Add 2 Cals and 5 pull ups each round

Score = Total Cals + Total Pull Ups

Video courtesy of Mayhem Athlete.

Today gives us a fun ascending ladder of Pull Ups and Cals on the Echo bike.  Don’t get overly excited at the first couple of sets and go too fast through the smaller number of reps and cals.  Rather, set your pace early so you can still move at the last minute of this WOD.

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Foam roll T-Spine for 2:00

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged