Friday, July 5 2019

Posted by Mandee on July 4, 2019   |   13 Comments



Team WOD

For Time:

1600m Run
1200m ROW
100 Double Unders
75 Kettlebell Swings   24/16kgs   RX+ 32/24   MRX 20/12

50 Partner WallBall Sit-ups   20/14   MRX 14/10

40 Bar Facing Burpees

30 Ground to Overhead   115/75   RX+ 145/100   MRX 95/65

20 Chest to Bar   RX+ 20 Bar Muscle-Ups   MRX 20 Pull-ups

10 Front Squats

*2 per Team, Both can work at same time to accumulate reps and distance, must do WB Sit-Ups together. Team can alternate reps or work differently, just have to complete all reps. Equipment per team; 1 Rower, 2 Barbells, 2 Kettlebells, 2 Wallballs, and 2 Jump Ropes*

Core & Chest Development

1min L-Sit Hold on rings/dip bar/parallettes

20 DB Bench Press
20 Band Pull Aparts across Chest
1min High Plank Hold



Limited Schedule Today:

815am, 915am and 1130am classes only today plus 1015am Open Gym

All other classes are canceled.


13 responses to “Friday, July 5 2019”

  1. @Cj.vk says:

    I 👀 you 5

    • @Cj.vk says:

      17:451/2 of it solo, backwards, scaled
      (regular sit ups, BMU, 115#, 24kg)

      Always good to work out with the Duk5, he done got too rough.

  2. Mandee says:

    Dang, what a team 🤩 Heck, the Duke has got to be the most sought after teammate ever. Everybody wants to be on Paul’s team!

  3. Matt says:


  4. steve price says:

    Studs, pure and simple !!!!

  5. Duk5 says:


  6. Wesley Branch says:

    16:42 Rx+ (solo)

  7. Misty says:

    I got to watch the dream team in action that day… studs!

  8. Justin says:

    15:44 rx solo

  9. Michael Little says:

    👀Two good dudes. 👀

    20:58 Rx+ (@185) With Dustin

  10. Sam W says:

    Two of the best 6’2 Crossfitters in the biz right there. Great guys!

    18:19 Rx+ with Mac

  11. Nathaniel says:

    16:48 rx+ with my girl