WOD

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CrossFit WOD, July 13, 2020

7/13/20

Weightlifting
Front Squat (Weight)
Off the Ground
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

Metcon

Metcon
Metcon (Time)
For Time:
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

7/14/20

Metcon
Metcon (Weight)
On the 2:00 x 18 (3 Rounds):
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

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
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

7/11/20
Rescue Squad Park 8:30am

Metcon
Metcon (Time)
Warm-up
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

7/10/20
Saturday will be 8:30am again at Rescue Squad Park

Weightlifting
Clean and Jerk (5×1 climbing)
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk

Metcon
Metcon (Time)
3 Rounds For Time:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

ADV RX as written
RX 95/65

CrossFit WOD, July 9, 2020

7/9/20

Metcon
Metcon (Time)
5 Rounds:
12 Weighted AbMat Sit-Ups
12 AbMat Sit-ups (Unweighted)
12 Hollow Rocks
200m Run

You choose the weight

CrossFit WOD, July 8, 2020

7/8/20

Metcon
Metcon (Time)
2 Rounds For Time:
21 Power Cleans (115/85)
21 Box Jump Overs (24/20")
21 Front Squats (115/85)

Metcon
Metcon (Time)
2 Rounds:
20 Push Jerks (135/95)
4 Rounds of "Cindy"
800 Meter Run

RX 115/85

CrossFit WOD, July 7, 2020

7/7/20

Gymnastics
Metcon (AMRAP – Reps)
AMRAP 8:
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

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 DU
30/24 Calorie Row
15 Deadlifts (225/155)

CrossFit WOD, July 6, 2020

7/6/20

Weightlifting
Front Squat (Weight)
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

*NOT off the rack
*You can squat clean the *1st rep if needed
*ADD Weight each set

Metcon
Metcon (Time)
21-15-9:
T2B
Snatches (95/65)

Directly Into…

9-15-21:
Calorie Row
OHS (95/65)

CrossFit WOD, July 3, 2020

7/3/20
Derek and Ahni Halford are having a July 4th party 2pm until Fireworks on Saturday. All CFA people are invited. They ask for you to please bring a side dish on odd number addresses, deserts on even and bring your own chairs. Please RSVP through text to Derek’s cell 704-530-6151

Weightlifting
Clean and Jerk (Weight)
On the 2:00 x 5 Sets:
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

Metcon
Metcon (Time)
5 Rounds For Time:
10 Front Squats (155/105)
20/15 Calorie Row

ADV RX as written
RX 135/95

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