Warm up:

2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

For time:

60 Bar facing burpees
30 Overhead squats (95 lb./65 lb.)
5 Muscle-ups

Rest 4 min, then complete 3 rounds of:
10 Push-ups
5 Strict pull-ups
30 second Handstand hold

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118cf7c2983aa2665564cb4c2f36de98 On this date in 1877…… the All England Croquet and Lawn Tennis Club begins its first lawn tennis tournament at Wimbledon, then an outer-suburb of London. Twenty-one amateurs showed up to compete in the Gentlemen’s Singles tournament, the only event at the first Wimbledon. The winner was to take home a 25-guinea trophy.

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Wednesday WOD, July 9, 2014

7 thoughts on “Wednesday WOD, July 9, 2014

  • July 9, 2014 at 6:46 am

    This was a fun one!

    WOD: 9:11 (first part), 16:50 total rx

  • July 9, 2014 at 8:57 am

    9:04 round 1 – 16:55 total

  • July 9, 2014 at 10:59 am

    **If you sweat on it, use spray and wipe it off! (“It” can be everything from ab mats to barbells – please wipe down anything you use or sweat on).
    **If you rip your hands, STOP your WOD. Wash your hands first, and then clean the bar where you ripped.
    **Put away all of your equipment before you go home.
    **Drink LOTS of water throughout the day — THANK YOU!!!!

  • July 9, 2014 at 1:09 pm

    I joined Crossfit Panther City this morning…thank goodness for child care sometimes!

    WOD: 9:39 round 1 – 18:50 total (strict pull-ups are going to be the death of me)!

  • July 9, 2014 at 7:05 pm

    9:03 Rx – 17:10 total. First time I have ever been able to complete all muscle ups during a WOD. Personal Best. Fun workout today.

  • July 9, 2014 at 8:59 pm

    10:29 rx. First time I have completed muscle ups in a WOD in 8 months.

  • July 9, 2014 at 9:20 pm

    WOD: 8:35rx (Rd1) – 16:35 total

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