WOD

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CrossFit WOD, July 17, 2023

July 16, 2023

CrossFit – Mon, Jul 17

Back Squat (6×3 70% across same weight for all 6 sets.)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

40/30 Cal Row

20 Thrusters 75/55

10 Bar MU

RX 10 C2B

Extra Work (Time)

Run Conditioning

6 Rounds

400m Run

20 GHD Sit-ups

CrossFit WOD, July 15, 2023

July 14, 2023

CrossFit – Sat, Jul 15

Metcon (Time)

6 Rounds:

500 Meter Row

7-5-3 Ring Muscle-ups

10 Power Snatches 115 / 85 lb

RX Bar MU

CrossFit WOD, July 14, 2023

July 13, 2023

CrossFit – Fri, Jul 14

Deadlift (Build to heavy set 10 TNG )

Metcon (AMRAP – Reps)

AMRAP 15:

[2 Rounds]:

800 Meter Run

50 Wallballs 20 / 14 lb to 10/9ft.

Directly Into…

Max Over the BarBurpees

Athletes will fight to get to the burpees in this tight 15 minute window.

– Run: Should take 4:30 or less to complete.

– Wallballs: Should take 3:00 or less to complete.

Score is reps on Bar-Facing Burpees: Try to have at least 30s

– Score: Total burpee reps (do not include the running/wallballs).

CrossFit WOD, July 13, 2023

July 12, 2023

CrossFit – Thu, Jul 13

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

40 AbMat Sit-ups

21 Kettlebell Swings 24 / 16 KG

12 Push-ups

CrossFit WOD, July 12, 2023

July 11, 2023

CrossFit – Wed, Jul 12

Back Squat (Weight)

Set 1: 1 back squat @ 70%

Set 2: 1 back squat @ 80%

Set 3: 4 x 3 back squats @ 80-85%

Marco (Time)

3 Rounds for Time
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lb)
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
https://www.crossfit.com/workout/2015/07/05#/comments

CrossFit WOD, July 11, 2023

July 10, 2023

CrossFit – Tue, Jul 11

Triple Threat (AMRAP – Reps)

6 Rounds

Minute 1: 5 Power Cleans 155/105

Minute 2: 8 Box Jumps

Minute 3: 12/8 Cal Echo Bike

Minute 4: Rest

Ski Erg Extra Work

4 Set

2 minute ski Erg

1 minute DB bench press 50/35 lbs

Rest 1 minute btw sets

CrossFit WOD, July 10, 2023

July 9, 2023

CrossFit – Mon, Jul 10

Front Squat (Build to a heavy set of 3)

Metcon (Time)

For Time:

100/80 Cal Row

60 Burpees Over the Rower

40 T2B

200 DU

*22 minute time cap*
Add one second for every rep

Chip away at each movement

Find a steady sustainable pace

Row aim to complete in 8:00 or less minutes

Burpees should take 6:00 or less minutes

T2B 3:00 or less minutes

DU 3:00 or less minutes

Have a good number of calories you want to get per minute to help with pacing. Settle in to a steady consistent pace on the burpees. Chip away at the T2B in small sets if needed. Or go for big sets. Either is a good option. Aim for big sets on the DU with quick breaks

Extra work

Run

1 x 800m

2 x 600m

3 x 400m

4 x 200m

rest 1 minute between sets

CrossFit WOD, July 9, 2023

July 8, 2023

CrossFit – Sun, Jul 9

Metcon (AMRAP – Reps)

6 Rounds

Minute 1: 5 Power Cleans 155/105

Minute 2: 8 Box Jumps

Minute 3: 12/8 Cal Echo Bike

Minute 4: Rest

Extra Work

4 Set

2 minute ski Erg

1 minute DB bench press 50/35 lbs

Rest 1 minute btw sets

CrossFit WOD, July 8, 2023

July 7, 2023

CrossFit – Sat, Jul 8

Metcon (Time)

partner WOD

Cash In: 160/120 Cal Echo Bike

4 Rounds:

30 Wallballs (20/14lbs)

20 Pushups

CrossFit WOD, July 7, 2023

July 6, 2023

CrossFit – Fri, Jul 7

Back Squat (6 x 3 then 1 x max reps)

All sets at 75%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9 Box jump overs (24/20”)

6 C2B

3 Power Snatches 135/95

WOD

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