WOD
CrossFit WOD, July 31, 2020
Power Snatches (95/65)
Kipping HSPU
CrossFit WOD, July 30, 2020
10 Soldier walks each leg
3 Stretching Lunges on each side
5 quad pulls each leg
20 jumping jacks
5 knee tucks on each leg
2 Rounds of:
Butt kicks down and back
High knees down and back
Then……
4 Rounds
5 Single Arm Bicep Curls per arm 50/35#
10 Weighted Sit-ups 50/35#
You can anchor your feet if needed. You only need one DB for this workout.
CrossFit WOD, July 29, 2020
5 air Squats
5 push ups
5 ring rows
5 supermans
5 hollow rocks
then…..
2 rounds
2 strict pullups
5 barbell squat cleans
then… Soldier walks, quad pulls, knee tucks, hip stretch
600m Run
1 Round of "Cindy"
15 Squat Cleans (135/95)
Rest 5 Minutes
For Time:
400m Run
2 Rounds of "Cindy"
10 Squat Cleans (155/105)
Rest 5 Minutes
For Time:
200m Run
3 Rounds of "Cindy"
5 Squat Cleans (185/135)
"Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats
ADV RX as written
RX (95/65) (115/85) (135/95)
CrossFit WOD, July 28, 2020
2 Rounds
5 air squats
5 push-ups
5 pausing supermans
1 Rounds
:30 second Front plank and both sides
child’s pose, cobra, hip stretch
Barbell
5 RDL’s, 5 Push press, 5 Push Jerks
2 Push Presses
3 Push Jerks
Unbroken
Push Press (115/85)
DB Box Step-Overs (50/35) (24"/20")
Directly Into…
15-12-9:
Push Jerks (115/85)
Box Jump Overs (24"/20")
ADV RX as written
RX DB 35/20 Push Press and Push Jerk (95/65)
CrossFit WOD, July 27, 2020
There is ONLY a 12pm class in place of the two classes.
TUESDAY: MoFlow at 7:30am with Alyson
2 Rounds
With the 5# plate: 5 Front Raises, 5 Side Raises, 5 Scarecrow Raises
5 PVC Pass throughs
5 Barbell RDL’s
5 Barbell Front Squats
:30 Plank
1 min machine or 1 lap around building.
Then……
Soldier walks, quad pulls, knee tucks, butt kicks
FOR TIME:
2K Row
1 Mile Run
1,600m Ski Erg
100/75 Cal Bike
then…..
5 Rounds
10 T2B
10 Front Squats (115/85)
CrossFit WOD, July 26, 2020
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
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
(On the 2:00): 5 TNG Power Snatches
(On the 3:00): 5 TNG Power Snatches
(On the 4:00): Rest
(On the 5:00): 3 TNG Power Snatches
(On the 6:00): 3 TNG Power Snatches
(On the 7:00): 3 TNG Power Snatches
(On the 8:00): Rest
(On the 9:00): 1 Power Snatch
(On the 10:00): 1 Power Snatch
(On the 11:00): 1 Power Snatch
Build in weight as you wish. Record your heaviest single rep
You can record the weight for your other 8 sets in the notes section
*Any members with us for less than 6 months please do Power Cleans.