WOD
CrossFit WOD, July 13, 2020
70/50 Calorie Row
30 Bar MU
50 Overhead Squats (115/85)
ADV RX as written
RX C2B & (95/65)
CrossFit WOD, July 12, 2020
A) 1:30 for Max DU
B) 1:30 for Max Kipping HSPU
C) 3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
DESCRIPTION
Rotate movements every 2 minutes
The workout flows like this:
[0:00]: 1:30 for Max DU
[2:00]: 1:30 for Max Kipping HSPU
[4:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
[6:00]: 1:30 for Max DU
[8:00]: 1:30 for Max Kipping HSPU
[10:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
[12:00]: 1:30 for Max DU
[14:00]: 1:30 for Max Kipping HSPU
[16:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
POWER CLEANS
High Hang Power Clean: Pocket Position
Hang Power Clean: Just Above the Knee
Power Clean: The Floor
ADD WEIGHT EVERY ROUND
200m Run
R1: 3 Box Jumps, 3 Power Cleans, 200m Run
R2: 6 Box Jumps, 6 Power Cleans, 200m Run
R3: 9 Box Jumps, 9 Power Cleans, 200m Run
…
Add 3 Reps Each Round
Box: (24"/20")
Barbell: (135/95)
200m Run counts as 1 Rep
CrossFit WOD, July 11, 2020
800m Run
Soccer Field
Butt kicks, High knees, Soldier walks, Scale the Fence, Lunges
For Time Teams of 2-3:
Soccer Field Sprints
3 Rounds
1 Sprint Midfield and back
1 Sprint Full field and back
800m Run
3 Rounds
1 Sprint Midfield and back
1 Sprint Full field and back
Alternate relay style on the sprints and run the 800 together
CrossFit WOD, July 10, 2020
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
ADV RX as written
RX 95/65
CrossFit WOD, July 9, 2020
12 Weighted AbMat Sit-Ups
12 AbMat Sit-ups (Unweighted)
12 Hollow Rocks
200m Run
You choose the weight
CrossFit WOD, July 8, 2020
21 Power Cleans (115/85)
21 Box Jump Overs (24/20")
21 Front Squats (115/85)
20 Push Jerks (135/95)
4 Rounds of "Cindy"
800 Meter Run
RX 115/85
CrossFit WOD, July 7, 2020
5 Burpees
3 Kipping HSPU
5 Burpees
6 Kipping HSPU
5 Burpees
9 Kipping HSPU
…
Add 3 Handstand Push-ups Each Round
RX DB S2OH 50/35
60 DU
30/24 Calorie Row
15 Deadlifts (225/155)
CrossFit WOD, July 6, 2020
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
*NOT off the rack
*You can squat clean the *1st rep if needed
*ADD Weight each set
T2B
Snatches (95/65)
Directly Into…
9-15-21:
Calorie Row
OHS (95/65)
CrossFit WOD, July 3, 2020
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
Build in weight for set 1,2,3 then maintain same weight for set 3,4,5
In WODify log 3×1 for set 3,4,5
10 Front Squats (155/105)
20/15 Calorie Row
ADV RX as written
RX 135/95
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
*Add weight each set
*First Rep can be a squat clean