Warm up:
3 rounds of:
5 Burpees
3 reps of Bear complex (bar only)
3 Pull ups

“Team America”

*In teams of two complete for time:

100 Kettlebell swings (53 lb./35 lb.)
50 Burpees
15 Muscle-Ups
10 Snatches (any style) (135 lb./95 lb.)
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls (20 lb./14 lb.)

Post time to comments.

1. This is designed for a team of 2. If you do not have a partner, you can do half the reps. Subs will be given for muscle-ups.

2. All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.



There will be classes at 7am and 8am on Monday/Wednesday/Friday starting this week!


In case you missed this link last week….

I’ve heard several of you talking about how the heat is affecting your WODs….This article is pretty good about how much water you should drink and how much you lose during a WOD.

Sings of dehydration you need to watch out for: If you are in a WOD and stop sweating, get cold chills, get extreme dry mouth, or are dizzy, STOP the WOD and get some water STAT. Do not continue to push through the WOD – be careful/smart about training in the heat and allow your body time to acclimate to it.


The CrossFit Games start Friday!! If you missed the Games last year, you will want to make time to watch some of the events live this weekend (you can watch them on ESPN3 or live online.)

Highlights from last year:

Post thoughts to comments.

Monday WOD, July 9, 2012

5 thoughts on “Monday WOD, July 9, 2012

  • July 8, 2012 at 2:26 pm

    My favorite sing of dehydration is “Highway to Hell” by AC/DC

  • July 8, 2012 at 8:05 pm

    For all of you looking for someone in the Masters Division of the upcoming Crossfit Games to cheer for… I have just the man. Ken Greaves (http://games.crossfit.com/athlete/21050) is a friend of mine as well as on the board of a non-profit I work with, Sons of the Flag Burn Foundation. Ken is a freak of nature. He was the oldest man every to make it through BUD/s training to become a Navy SEAL (age 38). He is a great guy that is still active duty and looks like he might pass for 35, much less 55. He doesn’t actively do “crossfit” but still qualified for the Games… go figure.

  • July 9, 2012 at 8:39 am

    Partner workout with Kyle this AM.

    17:28 mostly rx’ed, I did 5 and 4 MU and he did c2b pullups. Was nice to be able to rest on those KBs and burpees!

  • July 9, 2012 at 11:05 am

    Kyle H and I tackled this one. As stated above, it was nice being able to throw a little rest in there.
    17:31 RX

  • July 9, 2012 at 6:04 pm

    Fun strategy on this one.
    Connected MUs for the first time.
    16:29 at 115# and partner did C2B

Comments are closed.