Strength:
Work to a heavy overhead squat

jeremy-th WOD:
“Jeremy”
For time, reps 21-15-9 of:

Overhead squat (95 lb./65 lb.)
Burpees

The workout know as “Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). In 2008 a variation by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats.

“Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.”

Post loads and time to comments.

_____

LEANFIT:
As many rounds in 4 minutes of:
5 Sumo deadlift high pulls (35 lb./26 lb.)
5 Burpees

Rest 2 minutes, then complete as many rounds as possible in 4 minutes of:
3 Power cleans (95 lb./55 lb.)
7 Push-ups

Rest 2 minutes, then complete as many rounds as possible in 4 minutes of:
2 Pull-ups
7 Kettlebell swings (35 lb./26 lb.)

Rest 2 minutes, then complete as many rounds as possible in 4 minutes of:
100m Row
5 Toes to bar

Post completed rounds to comments.

_____

DE:
michael “Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Compare to May 25, 2016. Post time to comments.

Media:
Friday WOD, July 8, 2016

One thought on “Friday WOD, July 8, 2016

  • July 8, 2016 at 6:36 am
    Permalink

    Strength: 185#

    WOD: 4:30 RX

Comments are closed.