WOD

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CrossFit WOD, July 28, 2023

July 27, 2023

CrossFit – Fri, Jul 28

Back Squat (5-5-10-10-10)

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3 -4 – 5: 10 @ 70%

Rest 1-2 Minutes Between Sets.

log you 3×10 all at 70%

Hard to Handle (Time)

For Time (18 Minute Cap):

90/75 Calorie Row
75 Hang Power Snatches 75 / 55 lb
60 Toes to Bar

*Partition However You’d Like

PLEASE DO NOT DROP THE 10’s OR THE 15’s FROM OVERHEAD

CrossFit WOD, July 27, 2023

July 26, 2023

CrossFit – Thu, Jul 27

Metcon (AMRAP – Reps)

4 Rounds For Total Reps:

2 Minute Echo Bike Calories
2 Minute Row Calories

1 minute shuttle run (down & back = 2)
1 Minute Rest

CrossFit WOD, July 26, 2023

July 25, 2023

CrossFit – Wed, Jul 26

Push Press (Build to a heavy set of 5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 C2B
30 DU
10 Push-ups

CrossFit WOD, July 25, 2023

July 24, 2023

CrossFit – Tue, Jul 25

Front Squat (5-3-2-1- then max reps)

Set 1: 5 Front Squats @ 50%

Set 2: 3 Front Squats @ 60%

Set 3: 2 Front Squats @ 70%

Set 4: 1 Front Squat @ 75%

Set 5: Max Front Squats @ 80%

Rest 1-2 Minutes Between Sets

change your reps from 1 to how many you get at your 80%

Metcon (Time)

10 Rounds For Time:

15/12 Calorie Row
10 Wallballs 20 / 14 lb to 10/9ft.

Extra work (Time)

21-18-15-12-9-6:

Handstand Push-ups
Calorie Echo Bike
6 Mat lengths Handstand Walk

CrossFit WOD, July 24, 2023

July 23, 2023

CrossFit – Mon, Jul 24

Metcon (Time)

For Time:

15-12-9-6-3 Unbroken Power Cleans @ 60%

Rest As Needed Between Sets but sets are to be done unbroken

put your weight in notes

Metcon (Time)

Cash-In: 60/45 Cal Echo Bike

3 Rounds For Time:

400m Run
20 Burpees to Target

Time Cap: 25 Minutes

CrossFit WOD, July 22, 2023

July 21, 2023

CrossFit – Sat, Jul 22

Morrison (Time)

50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
http://www.crossfit.com/mt-archive2/007741.html

RX is not a partner WOD

CrossFit WOD, July 21, 2023

July 20, 2023

CrossFit – Fri, Jul 21

Power Clean (Build to Heavy Single)

This will be done with a 10 minute running clock

Push Jerk (1-6-1-6-1-6)

15 minute running clock

Set 1: 1 Push Jerk @85%

Set 2: 6 Push Jerks @70%

Set 3: 1 Push Jerk @85%

Set 4: 6 Push Jerks @75%

Set 5: 1 Push Jerk @85%

Set 6: 6 Push Jerks @80%

Record last set of 6

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

1 Round DT 135/95

1-2-3……Rope Climbs

1 Round of “DT”

12 DL

9 Hang Power Cleans

6 Push Jerks

RX Strict Pull-ups in place of rope climbs

CrossFit WOD, July 20, 2023

July 19, 2023

CrossFit – Thu, Jul 20

Metcon (Time)

3 Rounds For Time:

1,000/800m Row

50-30-10 Pressing Reps

50 Air Squats

Round 1: Burpees

Round 2: HSPU

Round 3: Wall Walks

Scaling options

HSPU – DB Push Press

Wall Walks – Devils Press or Slamballs

CrossFit WOD, July 19, 2023

July 18, 2023

CrossFit – Wed, Jul 19

Shoulder Press (Strict Press
Build to a heavy set of 10)

Metcon (Time)

3 Rounds For Time:

600m Run

30-20-10 T2B

30 DB Lunges in place (reverse or forward)

DB (50/35)

20 minute Time Cap

Extra Work (AMRAP – Reps)

8 Minute Row

1 minute rest

8 Minute Echo Bike

1 minute rest

8 Minute Ski Erg

CrossFit WOD, July 18, 2023

July 17, 2023

CrossFit – Tue, Jul 18

Metcon (Time)

Team of 4:

400 Calories on Echo Bike

1,000 DU

200 DB Hang Power Snatches (50/35)

Please do not drop the DB

*One person working at each movement at all times which will leave one person resting

*Partition however you would like and rotate movements however you would like.

WOD

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