7.15.16 Workout of the Day

Congrats to our winning ICT team, Chris, Joey, Coach Brandon, 6 PM.. For pulling 625 calories. FREE T-shirt or tank of choice! Great effort all athletes.

ICT Team Results:

545am:

Rich Ryan Aura: 487

Fred Anna Scarlet: 403

Steve Chris Vilma: 401

Myra Carolina Johanna: 366

Sarah Andres Steph: 385

Kevin Joanne Alfredo: 477

BA Kristin Jeannie: 423

Cherie Martin Victor: 495

715am

Dee Krystal Mark: 507

830am

Gina Patty Neomi 360

Nilla Erin Cathy 347

Angela Jime Kylee 388

Becca Sal Maria 350

930 am

Kath. Cruz Jose 440

Mer. Destine Amanda 331

Kim Jennifer Amber 479

Beth H Beth F Amanda K 401

1230 pm

Dave Jeff 501

Brandon Jensy Doug 386

5 pm

Eric C Robert Mara 514

Amber Mason Anthony 430

Melissa Jess. Sam 480

6 pm

Brandon Joey Chris 625

Tim Andrew Jackie 575

CrossFit

General WU: Coaches Choice

Specific WU: 400 m run+ 10 barbell strict press +3x3 ascending to opening weight

Strength:Every 3 minutes, for 15-18 minutes (5-6 sets): Strict Press

Perform the following reps and percentages: * Set 1 – 3 reps @ 65% of 1-RM * Set 2 – 2 reps @ 75% * Set 3 – 1 rep @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – 1 rep @ 101-103% * Set 6 (optional) – Exceed Set 5 weight

OR, if new to the Strict press, do 6x4 reps at same weight

WOD 1: 4RFT: Run 400 Meters 15 Push Presses (115/75 lbs) DIP +DRIVE, NO Redip!

Midline:Coaches Choice

ICT

General WU: Coaches Choice

Specific WU/Skill: Take 10 minutes to hit 5-7 reps/ movement

remaining time work on DUBS.

at 10 minute mark:

WOD 1: 3x for max reps

1 minute MAX Cal row

rest 1 minute

1 minute max DUBS scale =3/1 singles

rest 1 minute

1 minute max KBS (53.35)

rest 1 minute

-stagger nations, no more than 8 people/station-

SCORE=Total combined reps

Midline 40-30-20-10 Abmat situps

:30 Hollow after every round