This past month at CrossFit Hard, we gave a little challenge to our members to keep them productive during the easily distracting months of summer where many lose progress due to traveling, vacationing and time spent in other summer endeavors.

Our goal was to complete 50,000 sit-ups as a gym starting June 1 and ending June 30. As expected, our gym not only met but EXCEEDED our goal by a mile, finishing with a whopping 53,100 total sit-ups.

Incredibly proud of all of your hard work, stay tuned for your next challenge!

WOD 071017

Question Of The Day:

What position do you usually sleep in?

Weightlifting

Snatch Complex (10 x 1)

10MIN EMOM:

1 Snatch Pull + 1 Snatch + 1 Overhead Squat

Record heaviest set.

Metcon

Metcon (Time)

Complete For Time:

Double Under (20-40-60-80-100)
Wall Ball (10-20-30-40-50)

15 Minute CAP

You are alternating between both movements.

ie. (20 double under then 10 wall ball..)

20/14lbs WB.

Metcon (No Measure)

Accessory Work:

6 x 50m Sprint

Rds 1/2 - 60% effort
Rds 2/3 - 70% effort
Rds 4/5 - 80% effort
Rds 5/6 - Full speed.

Please, please, PLEASE be careful with your hamstrings.

Be deliberate in taking some time to get warmed up before you tackle these.

Metcon (No Measure)

Out Of Town WOD:

10-9-8-7-6-5-4-3-2-1 SETS OF SIT-UPS AND A 100 METER SPRINT BETWEEN EACH SET

 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource