The workout for 7/26/16 is...                                     

  • By Leslie Friedman
  • 27 Jul, 2016

Check our daily Facebook post to see today's WOD always posted at 4:45am 


The workout for 7/26 is...

Tribute to the Games! This week, we will have some programming fun and try our hands (and legs and arms) at some of the WODs programmed for The CrossFit Games last weekend. DeCO style, of course.

Next week, we will retest your benchmarks, so make sure you plan ahead: Monday will be 5RM Pull Ups/Dips and Tuesday will be 3RM Back Squat and Strict Press.

*Squat Clean Pyramid: The clock will run for 15 minutes. You will get as far as you can, adding weight as reps go down:
10 Squat Cleans
8 Squat Cleans
6 Squat Cleans
4 Squat Cleans
2 Squat Cleans
*Working weights: Choose a starting weight you feel VERY comfortable with. As you add, work toward your ending weight which should be close to a 1RM. If you don't know your 1RM, work toward something that feels like an 8-9 in terms of effort.
Your score is your time when you finish all the reps. Make sure you also record your final weight.

Rest 5 minutes then for time:
- 50 Wall Balls (20/14)
- 25 Med Ball Sit Ups
(7 minute cap)

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