Workout of the Day

Warm-up:
Butt kicks, 25 yards/
High knees, 25 yards/
Inch worms, 10/
x2

WOD:

Run 5k

Post time to comments.

Justin Smith, New Species Athlete

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Warm-up:
20lb med ball slams, 10/
ring rows, 10/
inch worms, 10
x2

WOD:
“Roy”

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36 (155lb Deadlift). Post times to comments.

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

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Warm-up:
Inch worms, 10/
Pigeon pistol, 10/
Shoulder pass throughs, 10/
Dead bug, 30 seconds
X3

WOD:
“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

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Warm-up:
Squat, 10 reps/
Pushup, 10 reps/
Pullup, 10 reps
X3

WOD:
“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

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Warm up:
10 of:
Squats/
Pushups/pullups
X3

WOD:
Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
50 yard bear crawl
95 pound Overhead squat, 21 reps
50 yard bear crawl
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:
Burpee pullups, 8ft, 10 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap. Score time of completion or reps completed within the cap.

Part A: Rich Froning Jr. 6:55, Kristan Clever 2 rounds + 30 push-ups (65lb)
Part B: Ben Smith 1 round + 18 ground to OH, Kristan Clever 2 rounds + 4 knees to elbows (65lb)
Part C: Chris Spealler 8:32, Annie Thorisdottir 7:34 (2 rope climbs).
Post times and/or number of rounds and reps completed for each part to comments.

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Thank God it’s a rest day today! We’ve been cranking out the WODs from the games for the last several days, and it has truly given us a whole new respect for the games competitors! We did one workout a day. The athletes at the games did several per day. The feeling of intense pain/soreness (for days) after the 7 min AMRAP of Deadlifts, Pistols, and Double Unders was crazy, and that was only 7 minutes, one day. So, HUGE shout out to all of those who competed in the games this past weekend. We can only understand a fraction of what you went through, but we know you earned every minute, every rep, and we are proud to be involved in a community of such dedicated, passionate athletes!

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Warm-up:
Burgener x3/
Hollow rocks, 10
X2

WOD:
Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Graham Holmberg 4:26, Chris Spealler 4:27, Kristan Clever 3:37 (HSPU). Post time to comments.

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Warm-up:
Med ball slams, 10/
pullups, 20/
butt kicks, 25 yards/
high knees, 25 yards/
sprint 80%, 25
x

WOD:
Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Rich Froning Jr. 5 rounds + 1 double-under, Austin Malleolo 5 rounds + 1 double-under, Annie Thorisdottir 5 rounds + 7 squats (205lb deadlift). Post rounds completed to comments.

DJ Capt’N 20, New Species Athlete

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Warm-up:
45lb overhead squat, 10 reps/
10 l-pullups/
10 handstand pushups/
20 double unders/
X2

WOD:
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Graham Holmberg 16:59, Annie Thorisdottir 17:53. Post time to comments.

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