WOD
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
CrossFit WOD, July 13, 2023
AMRAP 20:
40 AbMat Sit-ups
21 Kettlebell Swings 24 / 16 KG
12 Push-ups
CrossFit WOD, July 12, 2023
Set 1: 1 back squat @ 70%
Set 2: 1 back squat @ 80%
Set 3: 4 x 3 back squats @ 80-85%
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
6 Rounds
Minute 1: 5 Power Cleans 155/105
Minute 2: 8 Box Jumps
Minute 3: 12/8 Cal Echo Bike
Minute 4: Rest
4 Set
2 minute ski Erg
1 minute DB bench press 50/35 lbs
Rest 1 minute btw sets
CrossFit WOD, July 10, 2023
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
Run
1 x 800m
2 x 600m
3 x 400m
4 x 200m
rest 1 minute between sets
CrossFit WOD, July 9, 2023
6 Rounds
Minute 1: 5 Power Cleans 155/105
Minute 2: 8 Box Jumps
Minute 3: 12/8 Cal Echo Bike
Minute 4: Rest
4 Set
2 minute ski Erg
1 minute DB bench press 50/35 lbs
Rest 1 minute btw sets
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).