Archive Monthly Archives: July 2018

CrossFit WOD, July 25, 2018

07/25/2018

FITNESS
Metcon (Time)
5 Rounds for time:

5 Clean and Jerk
10 Ring Row

Level 1
Metcon (Time)
5 Rounds for time:

5 Clean and Jerk(115/75)
10 Pull Up

Level 2
Metcon (Time)
5 Rounds for time:

5 Clean and Jerk(155/105)
10 Chest to Bar Pull Up

CrossFit WOD, July 24, 2018

07/24/2018

FITNESS
Metcon (Time)
7 Rounds(21 Minutes)

Every 3 Minutes

Run 200m
15 Sit Up

Score is slowest round.

Level 1
Metcon (Time)
7 Rounds(21 Minutes)

Every 3 Minutes

Run 300m
10 TTB

Score is slowest round.

Level 2
Cement Mixer (Time)
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

Score is slowest round.

CrossFit WOD, July 23, 2018

07/23/2018

Metcon (AMRAP – Rounds)
EMOM(20)
Odd: 6-8 Calorie Row
Even: 4-8 Burpee
Metcon (AMRAP – Rounds)
EMOM(30)
Odd: 10/8 Calorie Row
Even: 10 Burpee
Fortitude (AMRAP – Rounds)
EMOM(30)

Odd: 15/12 Calorie Row
Even: 15 Burpees

CrossFit WOD, July 21, 2018

07/21/2018

Metcon (Time)
10 Minute Cap.

50 Sit Ups

*EMOM 35 Single Unders

-Rest 3 Minutes-

Metcon (Time)
10 Minute Cap.

100 Sit Ups

*EMOM 20 Double Unders

-Rest 3 Minutes-

Metcon (Time)
10 Minute Cap.

150 Sit Ups

*EMOM 30 Double Unders

-Rest 3 Minutes-

Metcon (AMRAP – Reps)
With a Partner

AMRAP(7)
Max Calorie Row

FITNESS

Level 1

Level 2

CrossFit WOD, July 20, 2018

07/20/2018

FITNESS
Metcon (Time)
For Time:
12 Overhead Squats
100m Run
12 Thrusters
100m Run
9 Overhead Squats
100m Run
9 Thrusters
100m Run
6 Overhead Squats
100m Run
6 Thrusters
100m Run

Level 1
Metcon (Time)
For Time:
21 Overhead Squats (75/53)
200 Meter Run
21 Thrusters (75/53)
200 Meter Run
15 Overhead Squats (75/53)
200 Meter Run
15 Thrusters (75/53)
200 Meter Run
9 Overhead Squats (75/53)
200 Meter Run
9 Thrusters (75/53)
200 Meter Run

Level 2
Metcon (Time)
For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run