Wod

CrossFit

07-23-2019
07232019
Weightlifting
Push Jerk (1-1-1-1-1)
Metcon
Metcon (Time)
2 rounds:

80 Double-unders
60 Push-ups, hand-release
40 Ring Rows
20 Knees-to-elbows, strict

CrossFit

07-22-2019
07222019
Weightlifting
Hang Power Clean (3-3-3-3-3)
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

CrossFit

07-21-2019
07212019
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

CrossFit

07-20-2019
07202019
Metcon
Metcon (Time)
400m Run
20 Shoulder Press 95/65#
400m Run
15 Push Press 135/95#
400m Run
10 Push Jerks 185/135#
400m Run
10 Front Squats 185/135#

CrossFit

07-19-2019
07192019
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
07.15.2019 | MONSTER MASH

3 Rounds for time of:
21 Wallball Shots, 20/14
15 Chest-to-bar Pull-ups
9 Clean & Jerks, 135/95

4 Rounds for time of:
15 Kettlebell Swings, 70/53
10m Handstand Walk

30-20-10 reps for time of:
Calories, Bike
GHD Sit-up

*Rest 5 minutes between workouts.

CrossFit

07-18-2019
07182019
Weightlifting
Back Squat (5×3)
On minute 0-4-8-12-16:
Back Squat, Heavy 3 rep

On minute 2-6-10-14-18:
5-10 Strict Pullups

Cash Out
Metcon (Time)
30-20-10

Hand Release Pushups
Walking Lunge steps ea side (60-40-20 total)
1-arm alt DB Snatch 50/35# (15-10-5 ea side)

CrossFit

07-17-2019
07172019
Weightlifting
Overhead Squat (1-2-3-4-5 @ 85% 1RM)
For completion, not time:

1 Overhead Squat
2 Bar Muscle-ups
2 Overhead Squats
4 Bar Muscle-ups
3 Overhead Squats
6 Bar Muscle-ups
4 Overhead Squats
8 Bar Muscle-ups
5 Overhead Squats
10 Bar Muscle-ups

*Overhead Squats at 85% of 1RM.

Cash Out
Metcon (Time)
3 Rounds

120m Sprint
12 Box Jumps 30/24″

CrossFit

07-16-2019
07162019
Weightlifting
Single Stiff Legged Deadlift (12-12-12)
Use the heaviest weight you can for each set. Rest as needed between sets.
8-12 reps per leg
https://youtu.be/f_cYcmkJLaY
Metcon
Metcon (Time)
3 Rounds:

9 Burpees, bar-facing
6 Handstand Push-ups
3 Deadlifts, 75% of 1RM

*Rest 3 minutes & repeat.

CrossFit

07-15-2019
07152019
Cash In
Block Run (Time)
Weightlifting
Squat Clean (1-1-1-1-1-1)
Cash Out
1000m Row (Time)
Max Effort 1000m Row

CrossFit

07-14-2019
07142019
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

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