WOD

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CrossFit WOD, July 6, 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

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

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)

CrossFit WOD, July 3, 2023

CrossFit – Mon, Jul 3

Metcon

This weeks hours

Monday 5:30 6:30 8:30 9:30

Tuesday 8:30

Metcon (AMRAP – Rounds and Reps)

AMRAP X 10

30 Hang Snatches

30 OHS

150 Du

50/40 Cal Row

barbell (95/65)

Rest 2 Minutes

AMRAP X 10

50/40 Cal Row

150 Du

30 OHS

30 Hang Snatches

Barbell (95/65)

Extra work (AMRAP – Reps)

Yes this goes towards mountain house credit

4 Rounds:

1 minute Echo

2 minute rest

direcrly into

4 Rounds

2 minutes Exho

1 minute rest

CrossFit WOD, June 30, 2023

CrossFit – Fri, Jun 30

Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Extra Work

10 sets of 5 strict ring dips

10 sets 5 strict pull ups

CrossFit WOD, June 28, 2023

CrossFit – Wed, Jun 28

Shoulder Press (Heavy set of 5)
Metcon (AMRAP – Rounds and Reps)

AMRAP X 12

9 Front Squats 75/55

6 HSPU

30 DU

Extra Work

3 Rounds

40/30 Cal Ski Erg

200m Run

CrossFit WOD, June 27, 2023

CrossFit – Tue, Jun 27

Power Clean (8-6-4-8-6-4)

8- 65%
6- 70%
4- 80%
 

8- 70%
6- 75%
4- 85%

Metcon (Time)

4 Person Partner WOD

3 Rounds

800m Run

150 Snatches (50/35)

100 Cal Echo Bike

Run together

one person snatching and one person on the bike

CrossFit WOD, June 26, 2023

CrossFit – Mon, Jun 26

Back Squat (Build to a heavy set of 10)

-reps are unbroken

-pause between reps

– no more than two attempts

99 Problems (Time)

For Time:

99 Cal Row

99 Wallballs (20/14)

99 Burpees

Time Cap: 20 minutes

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