Saturday 7/6/2024
/WOD
"Philadelphia"
Teams of 2 For Time:
80 Deadlifts 135#/95#
100/800 Calorie Bike
60 Deadlifts 185#/125#
80/65 Calorie Bike
40 Deadlifts 225#/155#
60/48 Calorie Bike
20 Deadlifts 275#/185#
40/32 Calorie Bike
Friday 7/5/2024
/Gymnastics Skill Work
Take 10 minutes to review Ring Dips, practice/warm-up, and explore scaling options as needed.
Suggested scalings:
Matador Dips
Bench Dips
Heel Box Ring Dips
WOD
“Push/Pull JT”
For Time:
21-15-9
Ring Dips
Inverted Ring Rows
Push Ups
Calorie Row (Women: 15-12-9 calories)
Thursday 7/4/2024
/WOD
“The Ginger”
22:00 AMRAP
400m Run
7 Thrusters 155#/105#
20 Pull Ups
This workout was written in honor of US Navy Chief Stephen "Tyler" Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.
Accessory
Mayhem Mini-Pump –Glutes and Shoulders
3 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
-Rest 1 minute between rounds-
Wednesday 7/3/2024
/Strength
Power Clean
Build up to a Heavy Power Clean
10-12 minutes
WOD
"Declaration of Independence"
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike
3 Rounds
30 GHDs (Scale V-Ups)
30 Dumbbell Box Step Ups (35s/25s) 24"/20"
-in the remainder of time-
Max Calorie Air Bike
