WOD
CrossFit WOD, July 6, 2023
5 Rounds
200m Row
100m Farmers Carry DB 50/35Lbs.
200m Run
10 Deadlifts 225/155
CrossFit WOD, July 5, 2023
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
CrossFit WOD, July 4, 2023
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
CrossFit WOD, July 3, 2023
This weeks hours
Monday 5:30 6:30 8:30 9:30
Tuesday 8:30
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)
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
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
10 sets of 5 strict ring dips
10 sets 5 strict pull ups
CrossFit WOD, June 29, 2023
5 Rounds
500/400m Riw
30 Abmat Sit-ups
CrossFit WOD, June 28, 2023
AMRAP X 12
9 Front Squats 75/55
6 HSPU
30 DU
3 Rounds
40/30 Cal Ski Erg
200m Run
CrossFit WOD, June 27, 2023
8- 65%
6- 70%
4- 80%
8- 70%
6- 75%
4- 85%
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
-reps are unbroken
-pause between reps
– no more than two attempts
For Time:
99 Cal Row
99 Wallballs (20/14)
99 Burpees
Time Cap: 20 minutes
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)