PUBLISHED: 08.04.2017

WOD:

For Time:

Dumbbells 50/35 50 Reps 1 Push-up on DB 1 DB Row Right 1 DB Row Left 1 PC 1 Thruster

July marks the one year anniversary of Matt, Pat, and Christian becoming owners of CrossFit Tampa Bay, and of Matt becoming head coach. To celebrate the occasion, a WOD was created based off of all three coaches’ favorite lifts: Matt’s being thrusters, Pat’s being push-ups, and Christian’s being power cleans. In true CrossFit fashion, you may just see this WOD again next year 😉

Comp Rx:

1. Clean and Jerk 70%/2 75%/2 80%/2 85%/1 (90%/1)3

2. Clean Pull (107%/3)4

3. Front Squat (83%/5)5

4. Conditioning 3 RFT: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders

Recent Largo WODs

8-21-17 WOD

WOD: 10 mins to establish a heavy PP then 7 min EMOM  3 PP @80% 10 mins to establish a heavy 3 rep BS then 7 min EMOM 5 BS @80%  

8-18-17 WOD

WOD: 3 RDS 15 PS 95/65 50 DU – Rest 5 min – Strict Pull-ups 10-9-8-7-6-5-4-3-2-1 Comp Rx: 1. Snatch 60%/2 65%/2 70%/2 (75%/1)5 2. Clean and Jerk  60%/2 65%/2 70%/2 (75%/1)5 3. Front Squat (70%/5)3 4. Conditioning 3 RFT: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Burpees

8-17-17 WOD

WOD: 5 RDS 200m Farmer’s Carry 20 Deficit Push-ups on DB 10 PJ 50/35 Comp Rx: Active Recovery

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