Category: Uncategorized

CrossFit WOD, July 13, 2018

July 13th Skill Front Squat (4-4-4-4-4) Alternate with 6 pausing ring rows. Pause at top of each rep for 3 seconds. Metcon Metcon (Time) 21 Thrusters 95/65# * 15 Thrusters * 9 Thrusters * *= 30 Pull ups or 30 Cal on machine or 30 Burpees. Athletes decide which order they complete it in.

CrossFit WOD, July 12, 2018

July 12th Skill Metcon Agility stations: -Cone drill -Ladders -Hurdles -Sledgehammer Metcon Metcon (Time) 6 Rounds: 200 Run 10 Box jump 30/24in 1 Rope Climb Metcon (Time) 6 Rounds: 200 Run 10 Box jump 1 Rope get up + 3 Rope knee tuck ups

CrossFit WOD, July 11, 2018

July 11th Weightlifting Bench Press (4-4-4-4-4) Metcon Metcon (Time) Partner "Linda" 10-1 Reps of: Deadlift 295/225# Bench Press 185/125# Clean 155/105# Metcon (Time) Partner "Linda" 10-1 Reps of: Deadlift 185/135# Bench Press 135/95# Clean 95/65#

CrossFit WOD, July 10, 2018

July 10th Weightlifting Arnold Press (12-12-12-12) Single arm press starting from a supinated grip and transitioning to a pronated grip as you press. Glute bridge (12-12-12-12) Barbell across hips, shoulders on bench feet flat on ground. Drive up using glutes. Metcon Metcon (Time) 4 Rounds: 50 Double unders 30 Sit ups 20 Chest to bar… Read more »

CrossFit WOD, July 9, 2018

July 9th Weightlifting Clean Liftoff (3-3-3-3-3-3) Doing a Clean Deadlift just to the top of the knee usually with a pause added at the launch (top of the knee) position. Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP: 25 Medball Cleans 20/14 10 Toes to bar Metcon (AMRAP – Rounds and Reps) 9… Read more »

CrossFit WOD, July 7, 2018

July 7th Skill Metcon 20 min amrac: 100m single arm waiter carry 20 jackknives 1 minute jump rope practice 1 Skin the cat Metcon (AMRAP – Rounds and Reps) 15 minute Partner AMRAP: 40 cal Row 30 Synchronized burpees 20 Synchronized DB snatch

CrossFit WOD, July 6, 2018

July 6th Gymnastics Metcon 4 Sets: Handstand walk 50ft 5 Pausing ring dips (2 sec at top and bottom of each rep) Metcon 4 Sets: 2 Conans 8 Ring push-ups Metcon Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups

CrossFit WOD, July 5, 2018

July 5th Weightlifting Metcon (Weight) Snatch complex: 2 Hi pulls 1 Snatch 1 OHS Metcon (Weight) Snatch complex: 3 Hi pulls 2 Hi hang power snatch Metcon Metcon (AMRAP – Reps) 3 minute AMRAPs: *OHS 75/55# *Russian kettle-bell swings 70/53# *Burpees Metcon (AMRAP – Reps) 3 minute AMRAPs: *Overhead lunge 45/25# plate *Russian kettle-bell swings… Read more »

CrossFit WOD, July 3, 2018

July 3rd Skill Metcon Metcon (Time) 750m Row 75 DU 50 KB OH lunge 70/53# 75 DU 2 mile Bike Metcon (Time) 1.5 mile Bike 150 Single unders 50 KB front rack lunge 35# 150 Single unders 500m Row