Monthly Archives: July 2019

CrossFit WOD, July 31, 2019

31 July 19Warm-upWarm-upFor Quality 2 Turkish Get Ups 10 Close Grip Swings 10 Calorie SkiWeightliftingClean and Jerk (Build to a 1RM for the day)MetconMetcon (Time)For Time 40 T2B 30 Calorie Ski 20 KBS 2/1.5 pood 10 Push Jerks 135/95# 20 Power Cleans 135/95# 30 Calorie Assault Bike 40 Pull Ups *note this wod is designed…
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CrossFit WOD, July 30, 2019

30 July 19Warm-upWarm-upFor Quality 600m Row @ 85-90% -3 Rds NFT 10 Push Up Drills 10 Alternating DB Snatches 10 GHD Sit UpsWeightliftingDeadlift (3x4 @ 80% across)MetconMetcon (Time)For Time 30 Deadlifts 185/125# 20 Ring Dips 30 Deadlifts 185/125# 20 Ring Dips 30 Reverse Lunges 20 Ring Dips 30 Reverse Lunges *note this is similar to…
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CrossFit WOD, July 29, 2019

29 July 19Mobility and stretching focus for the cool down, if you have extra time before/after class use it to mobilize. More lifting this week, weightlifting focus and a lot of pulling from the ground.Warm-upWarm-upWarm Up: For Quality Coaches Warm Up -3 Rds NFT 30 DU’s 10 Ring Rows 10 Air SquatsWeightliftingHigh Pull + Hang…
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CrossFit WOD, July 27, 2019

27 July 19Warm-upWarm-upFor Quality 400m Run -Then 3 Rounds Of 5 Double DB Snatch (practice) 20 Flutter Kicks 30 DU’sMetconMetcon (Time)For Time 800m Run -100 T2B -60 Double DB Snatch 2x45#/ 2x35# -20 Rope Climbs 800m Run *note Partition the T2B, DB, and Rope any way you like.
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CrossFit WOD, July 26, 2019

26 July 19Warm-upWarm-upFor Quality Coaches Warm Up -Then 3 Rounds Of 10 Squats (with plate held in front of you) 3 Strict Pull Ups 10 Close Grip Swings 6 KBSWeightliftingBack Squat (5x1 @ 90% Across)MetconMetcon (AMRAP - Reps)3 Rounds For Reps 1 Minute Max Back Squats (from floor) 135/95# -Rest 1 Minute 1 Minute Max…
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CrossFit WOD, July 24, 2019

24 July 19Warm-upWarm-upFor Quality 700m Row Alternating 100m easy, 200m fast 100m easy 200m hard 100m easy -Then 3 Rounds Of 6 Kang Squats 6 Burpees To Target 4 Inch Worms WeightliftingDeadlift (4x4 @ 80% Across)MetconMetcon (AMRAP - Rounds and Reps)8 Minute AMRAP 8 SDLHP 95/65# 10 Push Ups *note strict style push ups, no…
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CrossFit WOD, July 23, 2019

23 July 19Warm-upWarm-upFor Quality 4 Rounds Of Tabata On Assault Bike :20 on :10 off -Then 3 Rounds Of 7 Med Ball Cleans 8 Reverse Lunges 9 Push Ups WeightliftingSquat Clean (5x3 You may drop and reset)MetconMetcon (Time)For Time 30 Calorie Assault Bike 25 Squat Cleans 135/95# 30 Calorie Assault BikeCool DownPractice 2x :20 Hold…
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CrossFit WOD, July 22, 2019

22 July 19Warm-upWarm-upFor Quality 400m Run -Then 3 Rounds Of 10 GHD Hip Ext 2 Turkish Get Ups 8 Bar Rows* *note for bar rows use bar in rack or adjustable pull up bars and do them like ring rowsGymnasticsmuscle ups (Max reps)-transitions -kipMetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53#…
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CrossFit WOD, July 21, 2019

Week 5 ConditioningConditioningMetcon (Time)S-1 Short (100% effort) Set monitor for a "variable interval workout" no rest between intervals 500m 500m 400m 400m 300m 300m 200m 200m 100m 100m 200m 200m 300m 300m 400m 400m 500m 500m *ski the first at moderate pace, then the next one at intense pace. keep alternating all the way down…
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CrossFit WOD, July 20, 2019

20 July 19Warm-upWarm-upFor Quality 400m Run -Then 3 Rds For Quality Of 15 A.R.E. Squats 10 Burpees To Target 3 Strict Pull Ups WeightliftingSquat Clean Thruster (Build Up To Workout Weight)Metcon31 Heroes (AMRAP - Reps)31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30" /…
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