Lawnchair – Open & Close (your hips)

  • July 5, 2013
  • By :
Strong Core = Strong lifts
Strong Core = Strong lifts

We will be running a reduced schedule today with classes at– 6, 7, 9, 11, 12, 4, 5, 6 -only.  There will be NO 7:00pm Class.  Classes will follow a normal schedule on Saturday.

HARRIS OUTING UPDATE: We are no longer making our may down to Marina Bay because of the cover charge. This will also allow more people to participate. The vehicle will come to CFS at 8pm (cars can be left in our lot over night), and our first stop will be the Landing for some outdoor fun. Then at 10pm we will scooped up again and we will  make our way over to West End Johnnies. The party bus will pick us up there at 1:00am and bring us back to Southie. There are still spots if you are around and want to come!

Strength
Low Bar Back Squat
5-5-5-5-5

WOD
Row 750m
3 Rounds
• 5 Squat Cleans(115,80)
• 7 Toes to Bar
Row 500m
2 Rounds
• 5 Squat Cleans
• 7 Toes to Bar
Row 250m
1 Round
• 5 Squat Cleans
• 7 Toes to Bar

Level 2 – (95,65)
Level 1 – (75,45)

4 Comments

  • crossfit at 8000 feet

    07/09/2013 @ 10:57 am

    I have been following your workouts while deployed to Afghanistan. Kepp up the great work. This one I had to replace the rower with hill climbs (because we lack a rower) but did sets of our 75m rise/150m run hill climbs instead. 3 sets = 750m row etc.
    anyways great workout. (had to take a quick break due to artillery threat)

    • Mike Quigley

      07/11/2013 @ 12:25 am

      Thanks for your service! Nice work.

  • JBo

    07/05/2013 @ 11:51 pm

    Hats off to everyone who worked out today. I think this may have been the hottest I have ever been during a WOD and just getting through today’s workout felt like a major accomplishment.
    Low Bar Back Squat: 210×5 (new 5-rep max)
    WOD: 20:29 L2/knees to pits (tried to work on linking these as opposed to re-initiating kip every rep for a true T2B)

  • nicole dholakia

    07/05/2013 @ 7:30 pm

    Low bar back squat: 125 x5
    WOD: 17:47 80/knees to almost armpits
    Way to sweat it out 12:00!

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