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Category: Uncategorized

CrossFit WOD, July 14, 2018

180714 Metcon (Time) 4 x 400-m run (one partner runs 400 while the other rests) 100 shoulders-to-overheads (95/65 lb.) 80 alternating bar-facing burpees 60 front-rack lunges 40 med-ball sit-ups, passing ball over barbell to partner 20 muscle-ups or handstand push-ups, or any combination of the two

CrossFit WOD, July 13, 2018

180713 Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#

CrossFit WOD, July 12, 2018

180712 Power Snatch (5 5 5 5 5 5) Metcon (3 Rounds for reps) Interval Day: 3 Rounds 400M @ 5k Pace 400M @ 2k Pace 400M @ 1k Pace 150M AFAP rest :30 between each 400 and rest 3:00 between each set *record total time that is on big clock

CrossFit WOD, July 11, 2018

180711 Warm-up Double Under Warm Up Partner T-Spine Drills straight arms, arrested, push from behind Metcon (Time) 21 – 15 – 9 Toes to Bar Shoulder to Overhead (S2OH) 135/95 as long as yesterday’s was, today’s is the opposite. goal is 3-5 min workout. please scale accordingly Push Jerk (3) get to a soft max…
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CrossFit WOD, July 10, 2018

180710 Warm-up Tabata Air Squat Metcon (Time) 8 Rounds 14 Burpee Box Jump 14 Pull Ups 14 DB Thrusters/CJ* Round 1 do thrusters Round 2 do CJ and so on This is going to be a longer one!!!

CrossFit WOD, July 9, 2018

180709 Warm-up The Warm Up Metcon (Time) 5 rounds 12 Deadlifts 9 Hang Clean Row 6 Cals (both sexes) (205/135) Intent: Interval weight training. Similar to DT, minus the shoulder to overhead.

CrossFit WOD, July 8, 2018

180708 Warm-up 2 – 3 Rounds Dbl KB Wall Sit :30 Dbl KB Flutter Kick x 20 Dbl Kb Z Press GHD Hold :30 Metcon Pistol Progression Muscle Up Progression Metcon (Time) Adv 4 Rounds 20′ HSW 5 x (2 HSPU + 2 Pistol ea.) 3 Muscle Up

CrossFit WOD, July 7, 2018

180707 Weighted Pull-ups (5) work up to a max 5 weighted pull up Metcon (Time) For time: 100-ft. handstand walk 9 squat cleans 75-ft. handstand walk 12 squat cleans 50-ft. handstand walk 15 squat cleans 25-ft. handstand walk Men: 185 lb. Women: 135 lb. Scroll for scaling options. Post time to comments. scale to 155/105…
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CrossFit WOD, July 6, 2018

180706 Warm-up Row 500M T-Spine Openers All the PVC Drills Power Snatch (5 5 5 5 5 5 5) 7 x 5 3 Warm Ups w/ 35% then build 50%, 55%, 60%, 65% all based on full snatch Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

CrossFit WOD, July 5, 2018

180705 Warm-up 800M Run Dynamic Stretches (Cossack Squats, lunges to hams, arm circles etc.) 3 x :30 Hollow Tuck HS Hold :30 HSPU Instruction Pull Up Instruction Metcon (Time) 30 Min EMOM 1. 20 Sit Ups or Gymnastics Crunch 2. 10 Pull Ups 3. 200 M Run 4. 16 Lunge w/plate OH 5. 10 HandStand…
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