WOD
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.
CrossFit WOD, July 11, 2022
5×3
3 sets for total load. You can choose to climb or stick with the same weight for every set.
5 Rounds:
9 Hang Cleans 185 / 135 lb
30 Alternating Single Leg Squats
200m Run
RX
5 Rounds:
9 Hang Cleans 135 / 95 lb
45 Air Squats
200m Run
Cleans can be squat or power
On the Minute x 12 [6 Rounds]:
Minute 1: 10 Bar-Facing Burpees
Minute 2: "X" Muscle-ups
ADV RX RMU
RX Bar MU
Score is reps on the MU
CrossFit WOD, July 9, 2022
For Time:
400/300m Row
2 Deadlift
2 T2B
400/300m Row
4 Deadlifts
4 T2B
…
400/300m Row
20 Deadlifts
20 T2B
Barbell: 225 / 155 lb
– Row: Completed in 2:00 or less
– Deadlift: Loading should not exceed 70% of your 1RM deadlift.
– T2B: Athletes should be able to string 15+ toes to bar unbroken when fresh to complete reps as prescribed.
– Flow: Partners will add 2 deadlifts and 2 T2B reps each round until they’ve completed 20 reps of each movement.
– Score: Total Time
CrossFit WOD, July 8, 2022
5×3
Total load
Across or climbing
800m Run
15 Double DB Front Squats
10 Double DB S2OH
Dumbbells: 50 / 35 lb’s
CrossFit WOD, July 7, 2022
5 Rounds:
20 Calorie Row
10 Bicep Curls (45/35 barbell)
20 Sit-ups
Then
5 Rounds:
20 Calorie Bike
10 Push-ups
20 Step-ups (24/20")
