WOD
CrossFit WOD, July 25, 2020
For Time:
800m Run
30-24-18:
Air Squats
Push-ups
800 Meter Run
30-24-18:
Air Squats
Push-ups
800 Meter Run
Run together and split reps
CrossFit WOD, July 24, 2020
1 Hang Squat Clean and Jerk
Set 1: 70% of 1RM Clean and Jerk
Sets 2-10: Build to a Heavy Single
*Any position Hang
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
CrossFit WOD, July 23, 2020
500m Row or 400m Run or 25/18 Cal Bike or 400m Ski Erg
20 AbMat Sit-ups
10 Push-ups
CrossFit WOD, July 22, 2020
Buy-In: 400m Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24"/20") or step up
Rest 5 Minutes
AMRAP 5:
Buy-In: 400m Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24"/20") or step up
Rest 5 Minutes
AMRAP 5:
Buy-In: 400m Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24"/20") or step up
ADV RX as written
RX R1(95/65) R2(115/85) R3(135/95)
Subs for the Run that will also be ADV RX or RX depending on the weight you choose are:
500m Row
400m Ski Erg
25/18 Cal Bike
CrossFit WOD, July 21, 2020
7 Deadlifts (115/85)
7 T2B
7 Push Presses (115/85)
700/500m Row OR 40/30 Cal Bike
3 Rounds:
7 Deadlifts (115/85)
7 T2B
7 Push Presses (115/85)
700/500m Row OR 40/30 Cal Bike
3 Rounds:
7 Deadlifts (115/85)
7 T2B
7 Push Presses (115/85)
ADV RX as written
RX 95/65
CrossFit WOD, July 20, 2020
2 Front Squats
Build in weight
Your first rep can be a squat clean
50/35 Cal Bike OR 1,200/1,000m Row OR 1,000m Run or 1,000m Ski Erg
100 DU
Time Remaining:
Max Power Snatches (115/85)
ADV RX as written
RX (95/65)
CrossFit WOD, July 18, 2020
CrossFit WOD, July 17, 2020
2 Low Hang Squat Cleans (Below knees)
1 Push Jerk
1 Split Jerk
Set 1: 70% of 1RM Clean and Jerk
Set 2: 75% of 1RM Clean and Jerk
Sets 3-5: 75-85% of 1RM Clean and Jerk
15 Mats Handstand Walk
5 Power Clean and Jerks (185/130)
15/12 Cal Row
ADV RX as written
RX 155/105
Every mat length is 1 Rep
CrossFit WOD, July 16, 2020
500m Row
20 AbMat Sit-ups
10 Push-ups
5:30AM & 6:30AM MYRA
8:30AM & 9:30AM DANE
12PM JEFF
4PM JEFF
5:30PM BRANDY
TUESDAY 28th
5:30AM & 6:30AM BRENT 7:30AM MoFlow ALYSON
8:30AM & 6:30AM JENN W.
12PM JEFF
4PM ALYSON
5:30PM BRANDY
WEDNESDAY 29th
5:30AM & 6:30AM BRENT
8:30AM & 9:30AM JENN W
12PM JASON
4PM JEFF
5:30PM BRANDY
THURSDAY 30th
5:30AM BRENT
8:30AM & 9:30AM DANE
12PM JOHNNY
4PM ALYSON
5:30PM ELI
FRIDAY 31st
5:30AM & 6:30AM MYRA
8:30AM & 9:30AM ALYSON
12PM ELI
4PM & 5:30PM JEFF