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Tuesday 7.9.19

by | Jul 8, 2019 | WOD | 23 comments

7am squad warming up for “Glen” this past week on the 4th of July!

“Rocket Fuel”
4 rounds
200m Run
10 C2B Pull-ups
200m Run
10 DB Snatch @ 70/50
*Post time to comments

Wod Guidance
Push on the runs but do not go out too hot. Remember you have four rounds! Goal is to complete chest to bar pull ups unbroken or break into no more than two sets. Pick a weight on the dumbbell that challenges you but a weight you can do ten reps without stopping to rest. Modify accordingly

Box Brief
Save the date! Pool Party at Ana and Rod’s July 20th!
Check out Coach Kathleen’s new article HERE

23 Comments

  1. Charlene
    Charlene on July 9, 2019 at 7:19 am

    Rocket fuel

    12:48 Rx

    Reply
    • Mick
      Mick on July 9, 2019 at 7:54 am

      Hellyeah Charlene! Way to move that 50#Dbell today! Hard work pays off!

      Reply
    • Casey
      Casey on July 9, 2019 at 4:30 pm

      You’re the BOSS of the 50# DB

      Reply
  2. Carie
    Carie on July 9, 2019 at 7:35 am

    Rocket Fuel

    16:38
    Green+purple banded PU’s
    20#

    Reply
    • Mick
      Mick on July 9, 2019 at 7:55 am

      Great job Carie! Keep working at those pull ups! Dbell snatches were on point!

      Reply
  3. Kevin
    Kevin on July 9, 2019 at 8:04 am

    15:30
    8/6/6/6 on the pull up
    50# DB

    Reply
    • Casey
      Casey on July 9, 2019 at 4:32 pm

      Those pull-ups coming along, Kev! Love it!

      Reply
  4. Nadia A.
    Nadia A. on July 9, 2019 at 9:47 am

    13:34
    40# db
    6 skinny black band PU each round (PU felt weak today!)

    Reply
    • Casey
      Casey on July 9, 2019 at 4:31 pm

      Days like that are going to come around! More often than we want, unfortunately. BUT, it’s so important to stay positive on those days! Those are the days we get stronger MENTALLY!!

      Reply
  5. Mick
    Mick on July 9, 2019 at 9:57 am

    Rocket Fuel
    a little different order today
    4 rds
    200m Run
    10 Snatch 70#
    200m Run
    10 C2B

    11:36

    Reply
    • Casey
      Casey on July 9, 2019 at 4:32 pm

      oOOohhHh tricky! And FAST

      Reply
    • James Brine
      James Brine on July 9, 2019 at 5:23 pm

      Just realized we did it in the exact same time! WOD twins

      Reply
  6. Daphna
    Daphna on July 9, 2019 at 1:38 pm

    Rocket Fuel aka Run DMC per CTM
    14:12

    4 RFT
    200 m run
    12 C2b
    200 m run
    12 db snatches. 40#.

    Reply
    • James Brine
      James Brine on July 9, 2019 at 5:28 pm

      Those new DB’s coming in handy for this workout! ALL the options for weight on the snatches!

      Reply
  7. Casey
    Casey on July 9, 2019 at 4:29 pm

    10:16 (400m Bike/ 10 C2B/ 400m Bike/ 10 1-Arm DB Strict Press split 5/5 w/ 35# DB)

    THAT WAS AWESOME. Went unbroken on the C2B! I’ve never done more than one set of 10 unbroken in one workout! All that strict work paying off!

    Reply
  8. James Brine
    James Brine on July 9, 2019 at 5:24 pm

    Rocket Fuel: 11:36 Rx

    Awesome time working out with all the ladies at 12:30!

    Reply
  9. David Pappano
    David Pappano on July 9, 2019 at 7:11 pm

    13:11 strict pull ups 6 and 50#

    Also today was my 1900 CrossFit workout (I’ve tracked them on an app since 2014).

    Thanks Mick for great class

    Reply
    • Mick
      Mick on July 9, 2019 at 7:35 pm

      Heckyeah Dave! That is so awesome man! Old school CrossFit keeping track of your workouts! So cool man! Great job this morning and congrats on your 1900 wod! 👊🏻

      Reply
  10. Jessica Bronson
    Jessica Bronson on July 9, 2019 at 8:01 pm

    14:18, banded pull ups and 25# DB

    Reply
  11. Lianne
    Lianne on July 9, 2019 at 9:59 pm

    Rocket Fuel

    14:12

    Mods:
    200 m runs
    10 barbell pulls (on rig)
    40# DB snatch

    Running ☠😞

    Reply
  12. Sean
    Sean on July 9, 2019 at 11:44 pm

    Rocket Fuel
    12:25

    mods: 7 kip PU, 35#DB

    Reply
  13. Tracey
    Tracey on July 10, 2019 at 9:43 am

    Rocket Fuel
    13:30 RX

    Reply
    • Tracey
      Tracey on July 10, 2019 at 10:11 am

      Just kidding 40# dumbbell

      Reply

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