Whole 30 Challenge Groups Starting August 7th!

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For the last month and a half, CrossFit Moontown has been running a small “test” Whole 30 accountability group. We’ve had great results, and the members of the test group would like to extend the challenge to the whole gym. Click here to read our stories and results and get the details of the CrossFit Moontown August Whole 30 Challenge!

 

Friday, July 29

Strength/Skill

Mobility (focus on areas of need)

WOD

“Rope-Clean”
5 Rope Climb
5 Clean & Jerk, 145/115lbs
4 Rope Climb
4 Clean & Jerk, 165/125lbs
3 Rope Climb
3 Clean & Jerk, 185/135lbs
2 Rope Climb
2 Clean & Jerk, 205/145lbs
1 Rope Climb
1 Clean & Jerk, 225/155lbs

Thursday, July 28

WOD

30 minutes to find Deadlift 1 Rep Max

(*Optional) Cash-out
50 Wall-Ball Shots, 20/14lbs
25 GHD Situps
90 sec Max Distance Sled Push, 275/195lbs

*If you push yourself hard enough on the Max Deadlift, then you won’t have the energy to complete the cash-out. That would be an ideal scenario.

Wednesday, July 27

WOD

30 minutes to find Back Squat 1 Rep Max

(*Optional) Cash-out
4 rounds of:
8 Back Squat, ~40% of 1 RM
8 Burpees-over-the-Bar

*If you push yourself hard enough on the Max Back Squat, then you won’t have the energy to complete the cash-out. That would be an ideal scenario.

Monday, July 25

Strength/Skill

Squat Therapy

WOD

E2MOM complete 5 rounds of:
9 Hang Power Clean, 135/95lbs
7 Shoulder-to-Overhead, 135/95lbs
5 Front Squat, 135/95lbs
21 Double Unders

*If bar is dropped during reps of 9-7-5, the round doesn’t count

Saturday, July 23

Partner WOD

“Partner Dirty Thirty”
30 Burpee Box Jumps, 30/24″
30 CTB Pullups
30 KBS, 2/1.5pood
30 Barbell Lunges, 95/65lbs (2 steps = 1 rep)
30 TTB
30 Thrusters, 95/65lbs
30yd Buddy Carry (each)
30 Partner WBS, 20/14lbs (2 throws = 1 rep)
30 Burpee Pullups
30 Triple Unders (or 120 DUs)
3 Rope Ascents
*Only 1 partner can work at a time except for the partner WBS