WOD

No WOD available

CrossFit WOD, July 31, 2023

July 30, 2023

CrossFit – Mon, Jul 31

Power Clean (5×5 @80% same weight across for all sets)

5 High Box Jumps

Rest 1-2 minutes between sets

Cleans are to be caught above parallel

Reps do not need to be unbroken

You choose your box hight each set

The high box jumps helps develop explosive leg and hip extension

12 (AMRAP – Rounds and Reps)

AMRAP 12:

60/40 Calorie Echo Bike

Max Rounds With Remaining …..

30 DU, 1 Front Squat

30 DU, 2 Front Squats

30 DU, 3 Front Squats

…….

Barbell 115/85

-Shoulder and leg fatigue will be the factor

-Bike should take 6:00 or less

-DU 45s or less

-Barbell is taken from the ground

-Yes you can Squat Clean the first Rep

-The Echo Bike Calories are not included

Extra work (AMRAP – Reps)

Rowing

(2 SETS) take 4 minutes between sets

10 Rounds

:40s ON

:20s OFF

*Total Calories

CrossFit WOD, July 29, 2023

July 28, 2023

CrossFit – Sat, Jul 29

Metcon (Time)

Partner WOD

For Time
800m Run
30 Deadlifts 155/105

800m Run
30 Power Cleans 155/105
800m Run
30 Front Squats 155/105

CrossFit WOD, July 28, 2023

July 27, 2023

CrossFit – Fri, Jul 28

Back Squat (5-5-10-10-10)

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3 -4 – 5: 10 @ 70%

Rest 1-2 Minutes Between Sets.

log you 3×10 all at 70%

Hard to Handle (Time)

For Time (18 Minute Cap):

90/75 Calorie Row
75 Hang Power Snatches 75 / 55 lb
60 Toes to Bar

*Partition However You’d Like

PLEASE DO NOT DROP THE 10’s OR THE 15’s FROM OVERHEAD

CrossFit WOD, July 27, 2023

July 26, 2023

CrossFit – Thu, Jul 27

Metcon (AMRAP – Reps)

4 Rounds For Total Reps:

2 Minute Echo Bike Calories
2 Minute Row Calories

1 minute shuttle run (down & back = 2)
1 Minute Rest

CrossFit WOD, July 26, 2023

July 25, 2023

CrossFit – Wed, Jul 26

Push Press (Build to a heavy set of 5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 C2B
30 DU
10 Push-ups

CrossFit WOD, July 25, 2023

July 24, 2023

CrossFit – Tue, Jul 25

Front Squat (5-3-2-1- then max reps)

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%

Metcon (Time)

10 Rounds For Time:

15/12 Calorie Row
10 Wallballs 20 / 14 lb to 10/9ft.

Extra work (Time)

21-18-15-12-9-6:

Handstand Push-ups
Calorie Echo Bike
6 Mat lengths Handstand Walk

CrossFit WOD, July 24, 2023

July 23, 2023

CrossFit – Mon, Jul 24

Metcon (Time)

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

Metcon (Time)

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

July 21, 2023

CrossFit – Sat, Jul 22

Morrison (Time)

50-40-30-20-10 Reps For Time
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

July 20, 2023

CrossFit – Fri, Jul 21

Power Clean (Build to Heavy Single)

This will be done with a 10 minute running clock

Push Jerk (1-6-1-6-1-6)

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

Metcon (AMRAP – Rounds and Reps)

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

July 19, 2023

CrossFit – Thu, Jul 20

Metcon (Time)

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

WOD

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