WOD

No WOD available

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

CrossFit WOD, July 6, 2023

July 5, 2023

CrossFit – Thu, Jul 6

Metcon (Time)

5 Rounds

200m Row

100m Farmers Carry DB 50/35Lbs.
200m Run

10 Deadlifts 225/155

CrossFit WOD, July 5, 2023

July 4, 2023

CrossFit – Wed, Jul 5

Bad Reputation (AMRAP – Reps)

Every 3 minutes x 5
1 minute Rest between Rounds
T2B
DB Thrusters(50/35)
Max Cal Echo Bike

R1: 18 Reps
R2: 15 Reps
R3: 12 Reps
R4: 9 Reps
R5: 6 Reps

Extra Work

Front Squat (5 x 8 (185/135))

Bench Press (Build to a heavy set of 3)

CrossFit WOD, July 4, 2023

July 3, 2023

CrossFit – Tue, Jul 4

Glen (Time)

For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
https://www.crossfit.com/workout/2012/10/12#/comments

Metcon

200m Run

50 cal ski Erg

200m Run

40 cal ski Erg

200m Run

30 cal ski Erg

200m Run

20 cal ski Erg

200m Run

10! cal skii Erg

200m Run

total for extra work 1200m Run (1600 is 1 mile)

calories (150)

WOD

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