06.30.16

Announcements

Monday July 4th, 9AM Beach WOD in celebration of Coach Najeeb’s Birthday! BYOB and Snacks (BOX WILL BE CLOSED!!) LOCATION TBD. Check the FB group for details 🙂

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

Today is our first light day in a while. Here are your options:

STRENGTH WOD

A. If you want nice legs (ladies 😉 perform:

8 x 6 BACK RACK STATIONARY LUNGES (6 per side)

B. If you want to feel pumped for the weekend (bros) perform:

5 x 8 BENCH PRESS

C. If you are doing RTC, just DONT DO ANY LIFTING.

WOD

A. If you’ve missed one of the days from this week, make up that WOD.

B. If you want to do a fun challenging WOD, do today’s.

C. If you are doing RTC and need recovery or feel burnt out and want to recover, perform a 2000m ROW for time, then a 1000m ROW for time, then a 500m ROW for time.

B: Metcon (Time)

– 90sec L HOLD from RIG

– 80 AMERICAN KB SWINGS

– 70 AIRSQUATS

– 60sec CHIN UP HOLD

– 50 RENEGADE ROWS

– 400m RUN w/ KB on SHOULDER

– 30 BOX DIPS

– 20 BOX JUMP OVERS

– 10 KB THRUSTERS

Rx @24/16kg

C: 2k Row (Time)

Max Effort 2k Row

C: 1000m Row (Time)

Max Effort 1000m Row

C: 500m Row (Time)

Max Effort 500m Row

CORE WOD

Get the following done in any order, and broken up however you desire.

– 75 ATOMIC SITUPS

– 150 RUSSIAN TWISTS

* @35/25