CF Class is at 10 am.

Squat-Press-Deadlift & 5/3/1 seminar at 11 to 1 pm.

Post scores to comments.

Erik S being himself!

Registration for "Iron Curtain" opens early Friday morning! 69 slots left to fill!

Five rounds for time of:
500 m Row
15 Power Snatch (75/53)

Can perform solo or with a partner.

Post times to comments.

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"Beginner": Front Squat 1-1-1 & Practice Split Jerk
"Advanced": Front Squat + Split Jerk 1-1-1 (if failed on Jerk, but can continue on FS - do so).

"Finisher"
KB Swings Breathing ladder 1->10->1 - use whatever load desired.

Post loads & thoughts to comments.

Jay S

Max Pull-ups/Max CTB Pull-ups in 90 sec, then
Max Rep DL in 90 sec(225/153) -or- Max Rep 550 lbs Tire Flip in 90 sec, then

Climb as high up the ladder as possible in 10 mins of:
Sumo Deadlift High Pull (95/63)
Burpee
Start with 1 SDHP & 1 Burpee, then do 2 & 2, then 3 & 3... Go as high as possible.

Post number of Pull-ups & Deadlifts plus scores to comments.

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Hang Squat Clean 1-1-1, then

[Advanced - add 3x3 Clean Pulls at 100% after HSqCln's]

"Annie"
50-40-30-20-10 reps for time of
Double Unders
Sit-ups

Post loads & scores to comments.

Team Vibram Ladies (without their Vibrams that night).

Saturday, July 31st, 11 am - 1 pm - Squat/Press/Deadlift & more
Saturday, Aug 14th, 10 am & Noon - Double WoD

How many rounds can you do in 20 mins of:
"Beginner"
2 Pull-ups (use bands if needed)
4 Push-ups
6 Leg Lifts (partial if needed - legs must be straight though)
8 Walking Lunges (each leg)

"Advanced" (MU's & HSPU's scalable if needed - TTB's are not)
2 MU's
4 HSPU's (Men do it on 45 lbs plates with ABMAT in between, ladies - 25 lbs plates. Kipping is ok)
6 Toes To Bar
8 Jumping Lunges (each leg)

Group Stretch afterwards.

Post scores to comments.

Marshall makes it on CrossFit.com!

Saturday WoD's - post it on the blog the night before like any other WoD or make it a secret until the morning of? Or may be just post a hint or a clue? Or have a guessing game going - and whoever gets the closest to guessing wins bragging rights?

Saturday class is at 10 am and the workout will be unknown to all until that morning.

Post your suggestions & ideas to comments.

Hollow rocks

Bench Press 3-3-3, then

15-12-9-6-3 reps for time of:
Box Jumps
Knees To Elbows

Post loads & times to comments.

CrossFit Scottsdale

Homemade minimalist running shoes - doubt anyone at the gym will make those, but looks like a cool idea

Practice HSPU's & Muscle Ups (no false grip MU's for those who are good at regular MU's), then

Double Alternating Tabata:
"Beginner" - Push-ups & AbMat Sit-ups
"Advanced" - Ring Dips & GHD Sit-ups

Score is sum total of all reps.

Post scores to comments.
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"Lisa's Going Away WoD"
2000 m Row
50 Deadlifts (250/153)
100 KB Swings (24/16 kg)
For time

Can be done one of three ways: Solo, team of two - one person working at a time or team of two, one person working at a time but double up on the deadlift.

Post times & choice of performing the WoD to comments.