Month: July 2024
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WOD July 23, 2019 (Tuesday)
Read More: WOD July 23, 2019 (Tuesday)WOD: 5 Rounds for time 25(M)/20(F) cal row *rest 1:1 WOD: 4 Rounds for Time 15 Deadlifts 225/155 25 Air Squats 50 DU rx+ WOD: 4 Rounds for Time 15 Deadlifts 275/185 25 Air Squats 50 DU
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WOD July 22, 2019 (Monday)
Read More: WOD July 22, 2019 (Monday)Warm-up: 4 x 10 Seated DB Press Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 80%+ WOD: 18 Min AMRAP 10 HSPU 15 Pull Ups 400M Run Rx+ 18 Min AMRAP 10 Strict HSPU 15 Strict Pull Ups 400M Run
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WOD July 19, 2019 (Friday)
Read More: WOD July 19, 2019 (Friday)Warm-up : 6xEMOM 1 – 30 sec Chinese plank facing up 2 – 30 sec Chinese plank face down Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 75%+ WOD: 3 RFT 800M Run 15 Deadlifts 205/145 10 Power Cleans
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WOD July 18, 2019 (Thursday)
Read More: WOD July 18, 2019 (Thursday)WOD: CrossFit Games Open 16.3 AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. WOD: For Time 250(M)/200(F) cal row
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WOD July 17, 2019 (Wednesday)
Read More: WOD July 17, 2019 (Wednesday)Warm-up: 4 x 10 Seated DB Press Weightlifting: Strict Press+Push Press 6 x E2MOM 2 x 3+2 @ 60% 2 x 3+1 @ 65% 2 x 2+1 @ 70% Strict Press with Lower Body Lockout. No momentum in any kind WOD: 10 Min AMRAP 12 T2B 10 DB Thrusters 50/35 8 Pull Ups Rx+ 10…
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WOD July 16, 2019 (Tuesday)
Read More: WOD July 16, 2019 (Tuesday)Warm-up: Death by Shuttle Sprint 25M Shuttle Sprint – Cap 12 Min *Add one 25M sprint each round *Each sprint is only to the 25M, not back *Keep running 25M sprints until cap Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 75%+ WOD: For Time 100 American…
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WOD July 15, 2019 (Monday)
Read More: WOD July 15, 2019 (Monday)Warm-up: Tabata Beat Swings *Practice both bar and ring Weightlifting: Front Squat 6 x E2MOM 2 x 5 @ 75% 2 x 4 @ 80% 2 x 3 @ 85% WOD: 5xE3MOM 15 Pull Ups 15 Box Jump Overs 24/20 10 Power Clean and Jerk 155/105 Rx+ 5xE3MOM 15 C2B 15 Box Jump Overs 24/20…
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WOD July 12, 2019 (Friday)
Read More: WOD July 12, 2019 (Friday)Snatch: 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 70%+ WOD: For Time 3 Min AMRAP Hang Power Snatch 115/75 Rest :60 3 Min AMRAP Hang Power Clean Rest :60 6 min AMRAP 10 Push Press 10 Deadlift RX – 115/75. RX+ 155/105
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WOD July 11, 2019 (Thursday)
Read More: WOD July 11, 2019 (Thursday)8xEMOM: 50M bear crawl 50M WB OH Lunge Front Squat: 6xE2MOM Front Squat 2 x 5 @ 70% 2 x 4 @ 75% 2 x 3 @ 80% WOD: 10 Min AMRAP 200M Run 25 Goblet Squats 70/53 15 Russian KBS
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WOD July 10, 2019 (Wednesday)
Read More: WOD July 10, 2019 (Wednesday)Clean: 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 70%+ Pendlay Rows between clean sets: 3×10 WOD: For Time 15, 12, 9 DB Thruster – Left Arm 50/35 DB Thruster – Right Arm Burpee Pull Up For Time 15, 12, 9 DB Thruster – Left Arm 70/50 DB Thruster –…
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CrossFit – Sun, Oct 13
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 3 Rep Tempo w/2 Sec Pause at bottom position @ 70% 1 RM Back Squat) LVL 2 Hammer Blow (4 Rounds for reps) 5 Burpee Beginning of every Min For 16 Mins (4 Rounds) Min 1 Hang Power Clean Min 2 Power Clean Min 3…
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CrossFit – Sat, Oct 12
CrossFit One World – CrossFit Breast Cancer Awareness (AMRAP – Rounds and Reps) Partner workout, split reps as you want. 1 person works, 1 person rests. 30 Minute AMRAP: (30% of cancers in women and is most common) 1 Bear Complex (105/155) (about 1% of men get breast cancer every year) 13 T2B (Women have…
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CrossFit – Fri, Oct 11
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 6 Bent over row @ 60 % Bodyweight Increase Weight by 5 every set 3 Ring Dips/6 Box Dips (Right After Bent Over Row)) Chaos (AMRAP – Reps) 3 Set of 4 Min AMRAP (16 Minutes Total, including rest) We have 12 minutes of…
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