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Month: July 2018

CrossFit WOD, July 31, 2018

180731 Mars Invasion Day #2 Metcon (Time) TEDs you will be attacking the invaders, you’ll be humanities vanguard, many of you will not make it but you’ll be able to provide valuable information; you will perform: Mile Run when done you have 2:00 to pull heaviest DL possible Miles will be averaged… DLs will be…
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CrossFit WOD, July 30, 2018

180730 Warm-up 4 x :30//:30 Plate Jumps 400M Run 2 Rounds Seated Box Jump x 5 Tall Box Jumps (land w/ straight legs) x 5 PVC Push Press Drills/Mobility Push Press (5 5 5 5 5) 70%, 70%, 75%, 80%, 85% Metcon (Time) 30 – 20 – 10 Push Press 115/75 Box Jump 30/24

CrossFit WOD, July 28, 2018

180728 Warm-up Epic Workout 800M Run Squat Therapy Duck Walks PVC Thrusters Burpee Strat Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute* In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970) be open to scaling the reps here

CrossFit WOD, July 27, 2018

180727 Snatch (1 1 1 1 1) Adv.: Hang Snatch, Snatch, Snatch Balance Not Adv.: Hang Snatch, Snatch if mobility doesn’t allow then do power snatch if injured do RKBs OR OHS work up to heavy 1 complex Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Snatch 50% max 8 Overhead Squat 11…
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CrossFit WOD, July 26, 2018

180726 Warm-up 10 Min Warm Up 400M Run 1:00 T Spine 1:00 Pancake 1:00 Pigeon x 2 10 Min Assault Bike (Calories) This is what it sounds like. Do 10 minutes on the assault bike. And go for max calories. Amazing is 300/200 Metcon 10 Min EMOM 1. 30 – 50 Double Unders 2. 15/10…
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CrossFit WOD, July 25, 2018

180725 Warm-up 400M Run PVC Stretches Do 3 Round ab work Do clean warm ups and toe to bar warm ups Metcon (Weight) 3 Rounds Ring Plank Hold :30 Plank March :30 Star plank with DB :30 OH KB Carry 50m outside (record this weight) Metcon (Time) 4 Rounds 10 Power Cleans 165/115 10 Toes…
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CrossFit WOD, July 24, 2018

180724 Invasion 1 Warm-up You don’t get a warm up this is an invasion. Farmer’s Carry (1) carry what you think you can take the farthest, the weight will matter but you won’t know why until later. Metcon (Distance) Farmer Carry Distance Metcon (Time) 50M Carry = 2500M Row 100M Carry = 2250 Row 200M…
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CrossFit WOD, July 23, 2018

180723 10 Min Assault Bike (Calories) This is what it sounds like. Do 10 minutes on the assault bike. And go for max calories. Amazing is 300/200

CrossFit WOD, July 21, 2018

180721 Regionals 2017 Team Event 5 (Time) Regionals 2017 Team Event 5 For time, as MMM then FFF trios: 125 chest-to-bar pull-ups w/ teammate in hang 100 toes-to-bars w/ teammate in hang 100 dumbbell overhead squats Men use an 80-lb. dumbbell Women use a 55-lb. dumbbell Order: MMM, FFF Time cap: 20 minutes

CrossFit WOD, July 20, 2018

180720 Front Squat Warm #2 :20 On// :40 Off Row x 4 Shuffle x 20′ OH KB Bottom Up Carry x 50′ Kneeling KB Press x 8 Tricep Stretch :30 10 Reverse V – Ups 30 RKBS Front Squat (3) Work up to heavy 3 – goal is to feel good and no fails!! Metcon…
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