Wod

CrossFit

08-15-2020
08152020

Weightlifting
Shoulder Press (1-1-1-1-1)
Push Press (3-3-3-3-3)
Push Jerk (5-5-5-5-5)
Strength
Strict Pullups (3×12)

CrossFit

08-14-2020
08142020

Open Gym
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
08.10.2020 | MONSTER MASH

Amrap 7 minutes of:
15 Wall Ball Shots
10 Pull-ups
5 Deadlifts, 315/205

3 Rounds for time of:
15m Handstand Walk
15 Toes-to-bar

21-15-9 reps for time of:
Hang Power Clean, 135/95
Push-ups (2x reps)

*Rest 5 minutes between workouts

CrossFit

08-13-2020
08132020

Metcon
Metcon (Time)
2 Rounds:

100 Double-unders
50 Dumbbell Deadlifts
50 sit-ups
50/35 Calories Rowing

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

CrossFit

08-12-2020
08122020

Metcon
Metcon (Calories)
10 Intervals of:
10 Seconds of Calories, Bike
50 Seconds of Rest

*score is total calories in all intervals.

Rest 5 minutes, then…
Metcon (Time)
5 Rounds:

10 Ring Dips, strict
10 Chest-to-bar Pull-ups

Strength
Bulgarian Split Squat (12-12-12)

CrossFit

08-11-2020
08112020

Metcon
CrossFit Linchpin: Test 9 (Time)
3 Rounds:

50ft Handstand Walk
5 Squat Cleans 225/155#

Strength
Bent Over Row (12-12-12-12)

CrossFit

08-10-2020
08102020

Metcon
Metcon (Time)
21-15-9

Burpees
Knees-to-elbows

Or, as a 2-person team…

50 Burpees
50 Knees-to-elbows

*Both movements are to be done in a synchronized fashion.

Metcon (Time)
200 Double Unders

*every time you break, run 120m.

Strength
Metcon (No Measure)
Accumulate 3 min Pull-up Bar Hang

CrossFit

08-09-2020
08092020

Open Gym
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

CrossFit

08-08-2020
08082020

Metcon
Metcon (AMRAP – Reps)
3 rounds, 1 min per station, for reps:
Power Clean, 135/95 lbs
Rest 3 mins
Push Press, 135/95 lbs
Rest 3 mins
Clean & Jerk, 135/95 lbs
Rest 3 mins
Cash Out
3 min ME Cal Assault Bike (Calories)
AMRAP 3 Minutes of:

Assault Bike Calories

CrossFit

08-07-2020
08072020

Open Gym
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
08.03.2020 | MONSTER MASH

2 Rounds for time of:
400m Run
20 Thrusters, 75/55
10 Chest-to-bar Pull-ups

9-12-15 reps for time of:
Dumbbell Squat Cleans, 50’s/35’s
Ring Dips, strict

21-15-9 reps for time of:
Burpees
Knees-to-elbows

*Rest 5 minutes between workouts.

CrossFit

08-06-2020
08062020

Metcon
Metcon (Distance)
In a 7 minute window:
Max meters, dumbbell lunge

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

*Hold dumbbells at the hang, not in the front/back rack. If no dumbbells are available use a barbell in the front rack, 95/65 lbs. Goal is 120m+
Strength
Metcon (No Measure)
Accumulate, for quality:

1-2 min L-sit
50 Hand release push-ups

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