Workout of the Day 7/2/2013

If you’re planning on joining us in our group workout with Systematic CrossFit this weekend, please get signed up sooner rather than later, so we can get an accurate headcount!

Here’s how it’ll work: we’re meeting at CFM at 9:00 AM – some folks from Systematic have graciously volunteered to carpool CFMers to the start point at SCF.

You’ll start with a workout at SCF. From there, you’ll hit the trail and run through three stations, performing a workout at each one. The final part of the run will be along the beach, and will end at CFM with a final workout.

Then, we eat! Please bring a PALEO side dish to share – SCF and CFM will be providing the meat!

Additionally, we need some volunteers to help with running the various stations. If you’re willing and able to help out, please contact Jacob DIRECTLY.

Can’t wait for this guys!


Snatch 80% x 2 x 3, 85% x 2 x 2, 90% x 1 x 3


Complete as many rounds as possible in 12 minutes of:

10 Burpees

25 Double-unders

Extra Work

accumulate 50 hollow rocks or 3 min in hollow hold position

Post your loads and rounds to comments.


3 responses to “Workout of the Day 7/2/2013

  • Alex.

    Snatch: 110 Lbs./ 115 Lbs./120 Lbs. Thank you Coach Josh for your most watchful eye and technique pointers.
    WOD: 7 Rounds, 9 burpees–planking burpees and 2x single unders.
    Extra work: 50 hollow rocks and mobility work.

  • Rachel

    Snatch – 103 lbs
    WOD – 8+10+22 Rx

  • Aaron Gaily

    Snatch: 145lb
    WOD: 10 rounds + 2 burpees
    50 hollow rocks
    4×8 db curls (45lb) with big Mike Woods who could have curled those db’s with his pinky 🙂

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