Month: July 2019

CrossFit WOD, August 1, 2019

WOD for 8.01.19 Workout Of The Day Warm-up Ostrich Big Cat Bunny Hop Jaguar Metcon E2MOM x 14 2 Push Jerks @ 87% of 1RM 1 Min Power Clean (155/105) 1 Min HR Push-Ups 2 Min Power Clean (155/105) 2 Min HR Push-Ups 3 Min Power Clean (155/105) 3 Min HR Push-Ups

CrossFit WOD, July 31, 2019

WOD for 7.31.19 Workout Of The Day Warm-up 400m Jog 10 Burpee Broad Jumps 10 Inch Worms 10 World’s Greatest Stretch 10 Hip Crossovers 10 Cossack Squats Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

CrossFit WOD, July 30, 2019

WOD for 7.30.19 Workout Of The Day Warm-up 3 Rounds 300m Row 100′ Bear Crawl 50 Mtn Climbers Metcon E2MOM for 10 min – do 5 Eccentric Isometric RDL’s (03 lower, 01 hold, 01 up). Use your clean 1RM. Metcon (Time) "Tri-pull" 3RFT 500m Row 21 Pull-Ups 12 Deadlifts (225/155) Strict Pull-Ups (Max reps)

CrossFit WOD, July 29, 2019

WOD for 7.29.19 Workout Of The Day Warm-up Coaches choice dynamic stretch Then a 3 mile bike (for time) Metcon (Time) 4RFT 25/20 Cal Bike 75′ Double DB Front Rack Walking Lunge (55/35 lbs)

CrossFit WOD, July 27, 2019

07/27/2019 Metcon (Time) 800M Run Buy-IN 3 Rounds For Time of: 30 KB Russian Swings 53/35 30 Burpees 30 Weighted Reverse Lunge 800M Run Cash-Out

CrossFit WOD, July 26, 2019

WOD for 7.26.19 Workout Of The Day Warm-up Grape vines Figure fours walking Quad Stretch walking Toy Soldiers Lunge with twist Leg over hurdle walk Metcon 12 x 2:00 Minutes "Cycles" (24:00 minute total) Partner 1 – Run 400m (if they get done early they get to rest) Partner 2 – Max Rope Climbs in …

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CrossFit WOD, July 25, 2019

WOD for 7.25.19 Workout Of The Day Metcon (Weight) E2MOM x 14 (7 sets for max weight) 1 Front Squat with :05 pause in bottom 2 Front Squats with NO PAUSE 1 Jerk Metcon (Time) 21 Squat Cleans 15 Clean & Jerks 9 Thrusters Rx = 135/95 lbs 5 Minute Cap

CrossFit WOD, July 23, 2019

WOD for 7.23.19 Workout Of The Day Warm-up Jog 400m 20x Pass Throughs Lat Stretch Prone (on stomach) Raises Inch Worms + Push-Up Good Mornings with PVC Metcon (Weight) Strength: E2MOM Complete 5 Pulls + 5 RDLs at 5 lbs heavier than your 1RM Clean Metcon (Time) 30 Push Press (96/65 lbs) 30 Burpees (lateral …

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CrossFit WOD, July 22, 2019

WOD for 7.22.19 Workout Of The Day Metcon (AMRAP – Reps) Every 3 mins for 30 mins 18 KB Swings (53/35) 15/12 Cal Row 3-6-9-12-15-18-21-24-27-30..etc Goblet Squats (53/35)