Workouts Week of 07/01/2024-07/05/2024

Monday - 7/1/24
"July 1776"

Freedom (RX'd)
3 sets (Every 6:00)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders

Tuesday - 7/2/24
"Continental Congress"

Freedom (RX'd)
1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Burpee over Bar
TimeCap: 13 Minutes

Wednesday - 7/3/24
"Declaration of Independence"

Freedom (RX'd)
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike
3 Rounds
30 GHDs (V-Ups)
30 Dumbbell Box Step Ups (35s/25s) (24/20)
-in the remainder of time-
Max Calorie Air Bike

Thursday - 7/4/24 - 8:30 CLASS ONLY
The Ginger

Freedom (RX'd)
22:00 AMRAP
400m Run
7 Thrusters (155/105)
20 Pull Ups
(KG conv: 70/47.5 Thrusters)

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.

Friday - 7/5/24 - 12/4/5:15 CLASSES ONLY
"Liberty Bell"

Freedom (RX'd)
“Push/Pull JT”
21-15-9
Ring Dips
Inverted Ring Rows
Push Ups
Calorie Row (women: 15-12-9 calories)
Time Cap: 15 Minutes

Saturday - 7/6/24
"Philadelphia"

Freedom (RX'd)
Teams of 2
80 Deadlifts (135/95)(KG 60/42.5)
30-yard Sled Push (4x45/3x45)(KG 80/60)
60 Deadlifts (185/125)(KG 85/57.5)
40-yard Sled Push (3x45/2x45)(KG 60/40)
40 Deadlifts (225/155)(KG 102.5/70)
50-yard Sled Push (2x45/1x45)(KG 40/20)
20 Deadlifts (275/185)(KG 125/85)
60-yard Sled Push (1x45/1x25)(KG 20/10)
Time Cap: 20 Minutes