WEEK of WOD's 7.20.20 - 7.25.20

MONDAY, JULY 20th

HAPPY BIRTHDAY ADAM HOLLMEYER, DANIEL GUTHRIE, THOMAS CULBREATH, JESSICA SHELTON, SONJA SPRINGER, and GISELLE COUTS

A. 15:00-30:00

Bench Press 5 x 1

* Begin at 60-70% of 1RM, building weight with each set (End with a heavy Single. Do not attempt a 1 rep max). Ideally this should be heavier then heavy 3 but go by feel.

-New set every 2 minutes-

B. 30:00 - 50:00

10 minute Amrap

3 Power Cleans (185/125)

6 Strict Handstand Push Ups

12 V Ups

* Target number of Rounds: 5-7

* Minimum number reps before scaling: 3

Scaling option:

10 minute Amrap

3 Power Cleans (135/95)

6 Push Press (135/95)

12 Tuc Ups

C. 50:00-60:00

3 sets

20 Bent over Barbell Rows

10 Tempo Goblet Squats (5 second negative, stand up fast)

TUESDAY, JULY 21st

HAPPY BIRTHDAY MARCIE JENKINS

A. 15:00-40:00

Every 8 minutes, complete for time:

50 Wall Balls (20/14)

50 Kettlebell Swings (53/35)

*new set every 8 minutes*

* Goal time: 4-6 minutes

* Time Cap: 6 minutes

3 sets

For Time:

30 Wall Balls (14/10)

30 Kettlebell Swings (35/20)

3 sets

10 Kipping Toes to Bar

10 Bulgarian Split Squat (Each side)

10 Bird Dog (Each Side)

1:00 Hollow Hold

WEDNESDAY, JULY 22nd

HAPPY BIRTHDAY ALEXIS MORGAN and RAFAEL GUEVARA

A. 10:00-20:00

Deadlift 5 x 1

Begin at 60-70% of 1RM, building weight with each set (End with a heavy Single. Do not attempt a 1 rep max). Ideally this should be heavier then heavy 3 but go by feel.

-New set every 2 minutes-

A. 20:00-50:00

3 rounds for reps:

2 minute Max Calorie Row

-1 minute rest-

2 minute Max Calorie Box Jumps (24/20")

-1 minute rest-

2 minute Max 50ft Suicide Sprints + 15 Mountain Climbers every 5 reps (One rep = 50 ft)

-1 minute rest-

*Score total calories for each round*

* Target number of Calories each set: 80-120

* Minimum number of Calories before scaling: 50

B. 50:00-60:00

3 sets

15 Upright Row R/L

15 Half kneeling single arm press R/L

5 Windmill R/L

THURSDAY, JULY 23rd

HAPPY BIRTHDAY ANDY PITCHFORD and MAITE MICHEL

A. 15:00 - 30:00

For Time

30 Power Snatches (135/95)

*Every minute starting with 0:00 perform 5 Bar Facing Burpees*

* Target time: 5-7 minutes

* Time cap: 10 minutes

- 10 minute Time Cap -

Scaling option:

For Time

30 Power Snatches (95/65)

*Every minute starting with 0:00 perform 3 Bar Facing Burpees*

B. 35:00-60:00

3 sets

10 Alternating Dumbbell Bench Floor R/L (moderate)

10 Hammer Curl R/L (moderate)

10 Deficit Push Up 6”/4”

10 Strict Chin Up

-Rest 2:00 b/t sets-

FRIDAY, JULY 24th

HAPPY BIRTHDAY NATHAN HANDY and CHRISTIE BATSON

Front Squat 5 x 1

Begin at 60-70% of 1RM, building weight with each set (End with a heavy Single. Do not attempt a 1 rep max). Ideally this should be heavier then heavy 3 but go by feel.

-New set every 2 minutes-

B. 30:00-50:00

8 minute Amrap

10 Pull Ups

15 Weighted Ab Mat Sit Ups (20/14)

@10:00

8 minute Amrap

16 Dumbbell Front Rack Step Back Lunges (50s/35s)

32 Double Unders (64 Single Unders)

* Target number of Rounds each set: 6-8

* Minimum number Rounds before scaling: 4

SATURDAY, JULY 25th

HAPPY BIRTHDAY NANCY LOCKERT

"BRAYDEN"

5 Rounds

99 Jump Ropes

7 Burpees

21 Thrusters (65/45)

- Then -

1 Mile Run

BACKGROUND ON WOD NAME...

* This workout is for dear friend of our CrossFit community. If able please complete the workout and share with others. I know that we did double unders on friday so if needed scale movement to keep athletes moving an comfortable.

Hey it’s Hoffy

You guys know my life has been dedicated to youth struggling with drugs and alcohol and providing another way for them. My nephew passed away last Sunday due to the disease of addiction in a drunk driving accident.

Bradyn was born and raised on Kauai and just like me, he had a great family and was a very supportive kid. He fell prey to the environment of Kauai where using drugs and alcohol is so acceptable. He was my mini me.

It has been a struggle and I am now sitting in the devastation and watching what it can do to a family. It is also showing me what would have happened if I died and not chosen a sober life and survived addiction. Not only would I not be here getting to do this work but I see how it can devastate those closest to you.

My brother and his family asked me to use Bradyn’s life as a catalyst in any way that I can to help more kids on the island and worldwide to be aware of this disease.

This is a tragic story but with a strong voice, we can say enough is enough and not let this take one more person from us.

This Saturday we are going to be doing a workout in Memory of Bradyn to raise awareness and funds for the foundation to continue the work that we do.

You will help us make a difference.

It is so appreciated because we can make a difference if every individual in the community and steps up to push back on this epidemic and helps give back to what we are doing. When I say community, it is not only the Kauai community, but you are part of our community as an individual.

I am so grateful for all you guys have done already to help keep our program alive for these kids. Now more than ever we will push forward and keep this going.

HERE’S HOW YOU CAN HELP

-Do the workout “Bradyn”

-Share the workout, with your community for them to follow your actions: live story telling, posting, reposting Keala Foundation info .