Tue, Jun 30, 2026 CrossFit
Strength
Overhead Squat
1 set of 6 at 50%
1 set of 5 at 60%
1 set of 3 at 70%
2 sets of 2 at 80%+
**Accessory
:20 dead hang hold
:30 rest
max set of strict pull ups (RX+ weighted)
Strength
Overhead Squat
1 set of 6 at 50%
1 set of 5 at 60%
1 set of 3 at 70%
2 sets of 2 at 80%+
**Accessory
:20 dead hang hold
:30 rest
max set of strict pull ups (RX+ weighted)
WOD
100-75-50
Double Unders
9-7-5 Hang Power Cleans 155/105
Int:
60-40-20
Double Unders
9-7-5 Hang Power Cleans 135/95
Scaled:
200-150-100
Single Unders
9-7-5 Hang Power Cleans 95/65
The hang power cleans today are heavy but a very small volume Break them up as needed to get through.
100-75-50
Double Unders
9-7-5 Hang Power Cleans 155/105
Int:
60-40-20
Double Unders
9-7-5 Hang Power Cleans 135/95
Scaled:
200-150-100
Single Unders
9-7-5 Hang Power Cleans 95/65
The hang power cleans today are heavy but a very small volume Break them up as needed to get through.
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Tue, Jun 30, 2026 CrossFit
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| M / F | Class | Athlete | Strengt... | WOD 100... | ||||
| F | 5:00 AM | Candice | 115 | RX | 6:58 | RX+ | ||
| M | 9:30 AM | Woody | 155 | RX | 7:41 | RX | ||
| F | 12:00 PM | DES10 4 GR8NESS | 115 | RX | 6:14 | S | ||
| F | 6:00 AM | Donna | 70 | RX | 5:56 | S | ||
| M | 5:00 AM | Ivan M | 85 | RX | 6:25 | INT | ||
| F | 6:00 AM | Tracy G | 100 | RX | 5:33 | RX | ||
| F | 5:00 AM | Bebe O | 60 | RX | ||||
| M | 5:00 AM | Chad L | 145 | RX | 6:28 | RX | ||
| F | 9:30 AM | Jorly | 70 | S | 4:58 | S | ||
| M | 9:30 AM | Dhexter | 75 | S | 6:14 | S | ||
| F | 9:30 AM | Claudine | 75 | S | 7:23 | S | ||
| F | 9:30 AM | Julie | 120 | RX | 8:30 | RX | ||
| F | 9:30 AM | Kristy | 105 | RX | ||||
| F | 9:30 AM | 🐆Mary🐆 | 115 | RX | 6:36 | INT | ||
| M | 5:00 AM | Joe | 6:23 | RX | ||||
| M | 6:00 AM | Nick G. | 5:45 | S | ||||
| F | 6:00 AM | Anna L | 5:11 | RX+ | ||||
| F | 5:00 AM | Jasmine | 10:22 | S | ||||
| M | 5:00 AM | Eric N | 7:51 | S | ||||
| F | 5:00 AM | Patty | 7:00 | RX | ||||
| F | 8:30 AM | Gina | 6:35 | S | ||||