CrossFit WOD, August 23, 2019

08232019

Weightlifting
Bench Press (5-5-5-5-5)

Metcon
Metcon (Time)
30-20-10 reps for Time of:
Power Snatch 75#/55#
Wall Balls 30#/20#
Metcon (Time)
30-20-10 reps for Time of:
American KB Swings 53#/35#
Wall Balls 20#/14#

CrossFit WOD, August 22, 2019

08222019

Skill
Weighted Pull-ups (5-5-5)
STRICT!
Use bands if necessary to complete 5 reps unbroken.
Weighted Pull-ups (2-2-2-2)
STRICT!
Use bands if necessary to complete 2 reps unbroken.

Metcon
Metcon (AMRAP – Reps)
Alternating EMOM for 12 minutes:
20/14 Cal Machine
15 Burpees.

Score starts at 12.
Every round you fail to reach the reps listed is -1 from your score.
Metcon (AMRAP – Reps)
Complete As Many Reps As Possible in 45 seconds Every Minute On the Minute for 12 minutes:
Burpees
Calories on Machine

Score is total reps.

CrossFit WOD, August 21, 2019

08212019

Metcon
Metcon (Time)
For Time:
30 Pull-ups
30 Double Unders
30 Toes to Bar
30 Double Unders
30 Overhead Squats 95#/65#
30 Double Unders
30 Sumo Deadlift High Pull 95#/65#
30 Double Unders
30 Ring Dips
30 Double Unders
30 Thrusters 95#/65#
30 Double Unders
30 Single Leg Squats
30 Double Unders

Chipper!
30 Reps of each movement in the listed order.
Metcon (Time)
For Time:
30 Jumping Pull-ups
60 Single Unders
30 Hanging Knee Raises
60 Single Unders
30 Front Squats 45#/35#
60 Single Unders
30 Sumo Deadlift High Pulls 45#/35#
60 Single Unders
30 Push-ups
60 Single Unders
30 Thrusters 45#/35#
60 Single Unders
30 Air Squats
60 Single Unders

Chipper!
Complete 30 reps of each movement in order with 60 Single Unders after each one.

CrossFit WOD, August 20, 2019

08202019

Gymnastics
Deficit Handstand Push-ups (6-6-6-6-6)
If you complete 6 unbroken, increase the deficit until you cannot do 6 unbroken.
Between sets complete 15 V-ups.
Record deficit height in notes.
Handstand Push-ups (6-6-6-6-6)
Kipping HSPUs.
If you complete 6 unbroken, create a deficit and increase the deficit until failure to hit 6 unbroken.
Between sets complete 15 V-ups.
Record largest unbroken set.

CrossFit WOD, August 19, 2019

08192019

Skill
Power Clean and Jerk (5-5-5-5-5)
Do Power Jerks to prep for DT

Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

CrossFit WOD, August 16, 2019

08162019

Metcon
Metcon (Time)
5 Rounds for Time of:
45 Double Unders
10 Single Arm DB OH Lunges 50#/35#
10 Burpees
10 Single Arm DB OH Lunges
Metcon (Time)
5 Rounds for Time of:
90 Single Unders
10 OH Lunges with plate 25#/10#
10 Burpees
10 OH Lunges with plate

Weightlifting
Snatch (1 rep max)
Power Snatch (5-5-5-5-5)

CrossFit WOD, August 15, 2019

08152019

Metcon
Metcon
Fire Fighter Races!
Team Relay:
100’ hose drag
100’ hose pull
100′ Run
100’ Farmer Carry
100’ Run
100’ DBall Carry (or firefighter partner carry)
100’ Run.

CrossFit WOD, August 14, 2019

08142019

Metcon
Metcon (Time)
4 Rounds for Time of:
400m Run
12 Deadlifts 225#/155#
21 Burpees

Gymnastics
Muscle-ups (5 minute AMRAP on Rings)
5 minute AMRAP of Ring Muscle Ups.
Hit 1 set of L1 work
5 minute warmup
then GO!
Record largest unbroken set.
Metcon
4 sets of:
10 False Grip Ring Rows
10 V-ups
10 Ring Dips
10 Heavy Russian KB Swings

CrossFit WOD, August 13, 2019

08132019

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 9 minutes of:
16 DB Snatch 50#/35#
12 Box Jump Overs 24"/20"
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 9 minutes of:
16 DB Snatch 35#/20#
12 Box Step Overs 24"/20"

Weightlifting
Back Squat (15 minutes to find 4 rep max)
Back Squat (4-4-4-4)