WOD
CrossFit WOD, July 25, 2023
10 Rounds For Time:
15/12 Calorie Row
10 Wallballs 20 / 14 lb to 10/9ft.
21-18-15-12-9-6:
Handstand Push-ups
Calorie Echo Bike
6 Mat lengths Handstand Walk
CrossFit WOD, July 24, 2023
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
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
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
This will be done with a 10 minute running clock
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
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
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
Build to a heavy set of 10)
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
8 Minute Row
1 minute rest
8 Minute Echo Bike
1 minute rest
8 Minute Ski Erg
CrossFit WOD, July 18, 2023
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.
CrossFit WOD, July 17, 2023
AMRAP 15
40/30 Cal Row
20 Thrusters 75/55
10 Bar MU
RX 10 C2B
Run Conditioning
6 Rounds
400m Run
20 GHD Sit-ups
CrossFit WOD, July 15, 2023
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
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).
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%