OTOWN CROSSFIT | Winter Park CrossFit Gym

CrossFit - Sat, Jul 11

🏆 Challenge Accepted! 🏆
July is Competition Month! 💪🔥
We're cheering on our athletes at the Tampa Bay Games and celebrating 20 years of the CrossFit Games ! 🎉
To get into the competitive spirit, one WOD each week will be treated like game day:
⚡ Move with purpose
🧠 Make a game plan
🔥 Push harder than usual
Each week, a new featured competition WOD. Every workout earns points, and the athlete with the most points at the end of the month takes the win! 🥇
Let's challenge each other, cheer each other on, and see what we're capable of! 💥
Be stronger. Push harder. Do better

WEEK 1 Challenge:
FREEDOM (RX):
FOR TIME
500m Row
100 Wall Balls (20/14)
(Score is Time) INDEPENDENCE (SX+):
FOR TIME
500m Row
80 Wall Balls (20/14) or 100 Wall Balls (14/10)
(Score is Time) LIBERTY (SX):
FOR TIME
500m Row
50 Wall Balls (14/8)
(Score is Time)

Question of the day

You get to change lives with a fictional character for a few months, whose life do you choose?

Workout

Team "Roy" (Time)

FREEDOM (RX):
IN TEAMS OF 2
5 ROUNDS FOR TIME (each/1:1)
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pull Ups
(Score is Time)
(KG conv: 102.5/70)
*P1 completes a full round while P2 rests then switch. Both partners complete 5 rounds. 3:30 time cap per round per person.

INDEPENDENCE (Intermediate):
IN TEAMS OF 2
5 ROUNDS FOR TIME (each/1:1)
15 Deadlifts (185/125)
20 Box Jumps (20/16)
20 Pull Ups
(Score is Time)
(KG conv: 85/57.5)
*P1 completes a full round while P2 rests then switch. Both partners complete 5 rounds. 3:30 time cap per round per person.

LIBERTY (Beginner):
IN TEAMS OF 2
5 ROUNDS FOR TIME (each/1:1)
12 Deadlifts (light/moderate)
14 Box Step Ups (20/16)
16 Ring Rows
(Score is Time)
*P1 completes a full round while P2 rests then switch. Both partners complete 5 rounds. 3:30 time cap per round per person.

U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009, in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife, Amy; and three children, Michael, Landon and Olivia.

Optional Accessory (Checkmark)

Mini Pump - Shoulders and Arms
4 sets
3 Barbell Strict Press @ RPE 8.5/10
10 Reverse Dumbbell Fly @ RPE 8/10
20 Plate Front Raise @ RPE 8/10
-rest 2:00 between sets-

Barbell Strict Press
Dumbbell Reverse Flies
Plate Front Raise

Optional GOWOD Activation (Checkmark)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Roll Over To V Sit 1 min](video)
[Active Prayer Lat Stretch 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.

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WINTER PARK, FLORIDA

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