WOD Blog
 | Fri, Jul 5 2024 |  |
| Friday 5 July 2024 | Warm Up Friday 5 July 2024 |
Friday 5 July 2024
(Rounds, Rx2, Rx3)
Sign up for Athlete Development Sunday, July 14th, 1-3pm. Dubs, Split Jerks, and Nutrition. Scan the QR code at the front door or search campsite.bio/dawsoncrossfit. Cost is $10.00.
Fourth of July HERO WOD
“THE SEVEN”
7 Rounds For Time:
7 Handstand push-ups (2 mat | seated strict press)
7 DB Thrusters 35/50 (25/35 | 15/25)
7 Toes to Bar (T2E | knee raises)
7 Deadlifts 165/245 (125/185 | 95/135)
7 Burpees
7 Kettlebell swings 53/70 (35/53 | 26/35)
7 Pull-ups (jumping pull ups or ring rows)
* A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
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| Shashank g | 4+14 Rx3 | Rx2 / seated press | | Jacob Br | 3+42 Rx3 | Rx / seated press | | Luke Sy | 4+15 Rx | | | Ryan S | 4+32 Rx3 | Rx2 / seated press | | Matt A | 4+20 Rx | | | Norm | 4+42 Rx2 | | | Phillip A | 4+21 Rx2 | | | Skye | :) | scaled |
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Warm Up Friday 5 July 2024
(Time)
8 Samson lunges w pass through
8 scoops
5 seal to down dog
8 mountain climbers
8 twisted cross
200m run
2 sets:
5 plate ground to overhead
5/5 around the worlds
5 counter balance squats
5 up downs
5 ring rows or strict pull ups
Worlds greatest stretch
3-5 reps:
Kick ups / Neg / HSPU
Scap retracts / Kip swings
Knee raises / T2E / T2B
Pull ups
Russian swings / KBS
Burpees
Deadlifts
Muscle clean
Front squat
Strict press
Push press
Thrusters
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