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July 15th

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R2R Fitness (West Paducah) – CrossFit

Metcon (Time)

Partner Workout for time:

Run 200 Meters together

Accumulate 50 Shoulder to Overhead 135/95

Run 200 Meters together

Accumulate 40 Shoulder to Overhead 155/105

Run 200 Meters together

Accumulate 30 Shoulder to Overhead 185/125

Run 200 Meters together

Accumulate 20 Shoulder to Overhead 205/135

Run 200 Meters together

Accumulate 10 Shoulder to Overhead 225/145

Run 200 Meters together

*One person works at a time on the S2O

*25 Minute Cut-off

Metcon (No Measure)

25/25 Double KB Front rack lunges: Right leg, then left leg.

Accumulate 400 Meter Sled Drag 70/50lbs. The sled weighs 25lbs.

July 14th

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R2R Fitness (West Paducah) – CrossFit

Clean and Jerk (E2MOTM for 12 minutes (6 Sets) )

Squat Clean + Clean and Jerk

Sets 1-2 @ 70% of 1 RM Clean and Jerk

Sets 3-4 @ 75% of 1RM C & J

Sets 5-6 @ 80% of 1 RM C & J

Front Squat (Every 3 Minutes for 15 Minutes (5 Sets) )

Front Squat with a double bounce in the bottom x 3 reps

Sets 1-2 @ 70% of 1RM Front Squat

Sets 3-4 @ 75% of 1RM

Set 5 @ 80% of 1RM

Metcon (Time)

42 Double Unders

21 Power Snatch 95/65

30 Double Unders

15 Power Snatch 95/65

18 Double Unders

9 Power Snatch 95/65

*6 Minute Cut-off

July 14th

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Deadlift (6 Minute EMOM 60%+25#)

Metcon (AMRAP – Rounds and Reps)

Odd Friday

Partner up…

Partner 1 do a 7 Min AMRAP of:

50m Barbell Yoke Carry (95/65)

5 Back Squats (95/65)

50 Yoke Carry

5 Push Press

*Each time you drop the bar do 5 burpees in place.

Partner 1 will Rest 7 Minutes while partner 2 is doing the AMRAP. Score rounds individually for this WOD.

Metcon (AMRAP – Rounds and Reps)

Partner 1…6 Minutes of Crazy Animals

50m Bear Crawl

50m Crab Walk

100m Run

Rest 6 Minutes while partner 2 goes

Metcon (AMRAP – Rounds and Reps)

Max Plank Hold

Rest 1 Minute

Max Handstand Hold
To score…1 minute will equal 1 round and seconds will equal reps. So if my total time (including rest) is 8:38 I would score it 8+38.

July 13th

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R2R Fitness (West Paducah) – CrossFit

Metcon (AMRAP – Rounds)

AMRAP for 28 Minutes:

Going Up the Ladder by 4’s

4 Box Jumps 30/24

4 Chest to Bar Pull-ups

4 Dumbbell Snatches 50/35 (Alternating Arms)

8 Box Jumps 30/24

8 Chest to Bar Pull-ups

8 Dumbbell Snatches 50/35

12 BJ

12 C2B

12 DB Snatches

Etc. until 28 Minutes
Rest until the 32 Minute mark, then go for a Max one rep Power Clean. You will have 8 minutes to complete this task.

Power Clean (1-1-1-1-1)

July 13th

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Metcon (4 Rounds for time)

At 0:00 –

For Time:

50 HSPU (Rx) or 100 Push Ups (Scaled)

At 8:00 –

For Time:

30 Front Squats (205/145)

At 16:00 –

For Time:

30 Bar Muscle Ups (Rx) or 90 T2B (Scaled) (120 Lying T2R)

At 24:00 –

For Time:

30 OHS (Rx 155/105) or 50 Back Squats (Scaled 155/105)

*Move fast! Move on to the next movement if you do not finish a movement with the 8 Minutes

July 12th

By: 0

R2R Fitness (West Paducah) – CrossFit

Split Jerk (E2MOTM for 8 Minutes @ 5 Reps a minute )

Start with an empty barbell and build over the course for four sets. Keep this part light and fast.

Behind The Neck Jerk (Every 90 seconds for 12 Minutes (8 Sets) )

Sets 1-2 @ 70% of 1RM Split Jerk

Sets 3-4 @ 75% of 1RM SJ

Sets 5-6 @ 80% of 1RM SJ

Sets 7-8 @ 85% of 1RM SJ

Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
220 DL for the ladies and 14# WB

Metcon (No Measure)

1 Round for 2 Minutes:

Banded March holding a wall ball in the front. Your coach will show you how to do this movement.

July 11th

By: 0

R2R Fitness (West Paducah) – CrossFit

Snatch (E2MOTM for 12 Minutes (6 Sets))

Below the Knee Squat Snatch + Squat Snatch + Overhead Squat

Sets 1 & 2 @ 65% of 1RM Hang Squat Snatch

Sets 3 & 4 @ 70% of 1 RM HSS

Set 5 @ 80% of 1RM HSS

Set 6 @ 85% of 1RM HSS

Back Squat (EMOTM for 6 Minutes )

These will be tempo squats. You will have a 4 second lowering phase, 1 second pause in the bottom of the squat, lift the weight, then 1 second pause at the top. You will go through this two times in a minute. Your coach will count the seconds for you. This will be done at 55% of your 1 RM Back Squat for all sets.

Metcon (Time)

21-15-9

Thrusters 95/65

Pull-ups

Overhead Squat 95/65

Hand Release Push-ups

*9 Minute Cut-off