WOD
CrossFit WOD, July 19, 2022
5 Mat Lengths
5 Strict HSPU
SCALING OPTIONS
HSWALKS: 2 Wallwalks OR 10 DB Snatches (5/5)
HSPU: 5 Seated DB press OR barbell or DB Strict press
400m Run
20 DU
500/400m Row
20 DU
CrossFit WOD, July 18, 2022
ADV RX Strict C2B
RX Strict Pull-ups
3 Power Cleans
3 Front Squats
3 Push Jerks
Max OB Burpees
Barbell:
ADV RX 155 / 105
RX 135 / 95 lb
– Barbell: Loading should not exceed 70% of your 1RM shoulder to overhead. Complex does not need to be completed unbroken but should be completed in 30s or less.
– Burpees: Athletes should have at least 15s to complete as many burpees as they can each minute. I recommend to stop with 5-10s before the start of the next minute.
– Score: Total Burpees
30 Second Side Plank (Each Side)
20 Weighted AbMat Sit-Ups
1 Minute Easy Ski
CrossFit WOD, July 16, 2022
Partner WOD
Buy-In 1 mile run
4 Push-ups
4 Wallballs
8 Push-ups
8 Wallballs
12 Push-ups
12 Wallballs
16………..
***Continue to add 4 reps each round until 20 minutes is up. Split Reps and run together.
Wallball 20/14 lbs. to 10/9ft.
CrossFit WOD, July 15, 2022
65% of max C2B
Rest 2 minutes between sets
RX Pull-ups
All Kipping not strict unless you would like
5 Rounds For Time:
400/300m Row
2 Legless Rope Climbs
10 Squat Snatches 115/85
RX
5 Rounds For Time:
400/300m Row
2 Rope Climbs
10 Power Snatches 95/65
Goal is sub 20 minutes
CrossFit WOD, July 14, 2022
30/20 Calorie Bike
200m Run
10 T2B or V-ups or 10 Star Fish
After each round pick 2 stretches below and hold for 2 min each so you will rest for 4 minutes total
Pigeon
Quad pull
Frog
Couch
Touch your toes (hamstrings)
Scorpion
Childs pose
Cobra
**** No measure today***
CrossFit WOD, July 14, 2022
30/20 Calorie Bike
200m Run
10 T2B or V-ups or 10 Star Fish
After each round pick 2 stretches below and hold for 2 min each so you will rest for 4 minutes total
Pigeon
Quad pull
Frog
Couch
Touch your toes (hamstrings)
Scorpion
Childs pose
Cobra
**** No measure today***
CrossFit WOD, July 14, 2022
30/20 Calorie Bike
200m Run
10 T2B or V-ups or 10 Star Fish
After each round pick 2 stretches below and hold for 2 min each so you will rest for 4 minutes total
Pigeon
Quad pull
Frog
Couch
Touch your toes (hamstrings)
Scorpion
Childs pose
Cobra
**** No measure today***
CrossFit WOD, July 13, 2022
5×3
For total load
You can add weight each set or stay at the same weight for all 5 sets
20 Burpee Pull ups – bar should be about 6′ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20"
CrossFit WOD, July 12, 2022
Partner
10 Rounds Total
Alternate every 2 minutes
Score is total Calories
Each athlete will do 5 rounds
Calories 50/35 – 40/28 – 30/21 – 20/14 – 10/7
Sit-Ups 50 – 40 – 30 – 20 – 10
25m Double KB Farmers Carry
Sit-Ups
25m Double KB Farmers Carry
Calorie Row
25 Double KB Farmers Carry
KB (ADV RX 32/24KG) (RX 24/16KG)
200m Run
8 Mat Lengths
Rest 1 Minute Between Rounds.
CrossFit WOD, July 12, 2022
Partner
10 Rounds Total
Alternate every 2 minutes
Score is total Calories
Each athlete will do 5 rounds
Calories 50/35 – 40/28 – 30/21 – 20/14 – 10/7
Sit-Ups 50 – 40 – 30 – 20 – 10
25m Double KB Farmers Carry
Sit-Ups
25m Double KB Farmers Carry
Calorie Row
25 Double KB Farmers Carry
KB (ADV RX 32/24KG) (RX 24/16KG)
200m Run
8 Mat Lengths
Rest 1 Minute Between Rounds.
