WOD
CrossFit WOD, July 25, 2022
1 Snatch Pull
1 Squat Snatch
All Set Performed around 70% – 75% of 1RM Squat Snatch
*3 Second Hold in Bottom of the Squat Snatch
It does not need to be TNG
1 Clean Pull
1 Squat Clean
All Set Performed around 70% – 75% of 1RM Squat Clean
*no hold at the bottom for the squat clean
It does not need to be TNG
15 Rounds For Time:
15/12 Calorie Row
12 Burpees
RX
15 Rounds For Time:
15/12 Calorie Row
8 Burpees
Time Cap: 30 Minutes
CrossFit WOD, July 25, 2022
Every 2 minutes x 5
1 Snatch Pull
1 Squat Snatch
All Set Performed around 70% – 75% of 1RM Squat Snatch
*3 Second Hold in Bottom of the Squat Snatch
It does not need to be TNG
1 Clean Pull
1 Squat Clean
All Set Performed around 70% – 75% of 1RM Squat Clean
*no hold at the bottom for the squat clean
It does not need to be TNG
15 Rounds For Time:
15/12 Calorie Row
12 Burpees
RX
15 Rounds For Time:
15/12 Calorie Row
8 Burpees
Time Cap: 30 Minutes
CrossFit WOD, July 23, 2022
4 Rounds For Time
1,000m Row
50 Step Ups with one DB
50 Alternating DB Snatches
DB (50/35)
CrossFit WOD, July 22, 2022
ADV RX OHS
RX BACK SQUAT
500-m run
15 overhead squats
15 bar-facing burpees
W 125 lb. M 185 lb.
400m Run
15 Overhead Squats, 95# / 65#
CrossFit WOD, July 21, 2022
50 Cal Bike
1000m Run
Every 2 minutes rest for 2 minutes and stretch or rollout
CrossFit WOD, July 20, 2022
Every 2 Minutes x 5
3 Deadlifts (Climbing or Across)
Enter all 5 of the weight you choose for each set separately
10 rounds
24/18 Cal Bike
20 C2B
Directly into……
10 rounds
250/200m Row
20 Kipping HSPU
Directly into…..
10 rounds
200m Run
20 Wallballs 20 / 14 lb
Cash-Out 200 sit-ups
RX Movements
Pull-ups
Push-ups
Air Squats
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
Every 2 minutes x 5