CrossFit WOD, July 17, 2018

07/17/2018

FITNESS
Metcon (Time)
Partner WOD

240 Single Under
800m Run(Together)
80 Wall Ball(20/14)
80 Calorie Row

Level 1
Metcon (Time)
Partner WOD

150 Double Under
1000m Run(Together)
150 Wall Ball(20/14)
100 Calorie Row

Level 2
Metcon (Time)
Partner WOD

200 Double Under
1 Mile Run(Together)
200 Wall Ball(20/14)
100 Calorie Row

CrossFit WOD, July 16, 2018

07/16/2018

FITNESS
Metcon (Time)
20 Power Clean
10 Ring Row
20 Shoulder 2 OH
10 Ring Row
20 Thruster
10 Ring Row

Level 1
Metcon (Time)
30 Power Clean(95/65)
15 Pull Up
30 Shoulder 2 OH(95/65)
15 Pull Up
30 Thruster(95/65)
15 Pull Up

Level 2
Metcon (Time)
30 Power Clean(135/95)
10 Bar Muscle Up
30 Shoulder 2 OH(135/95)
10 Bar Muscle Up
30 Thruster(135/95)
10 Bar Muscle Up

CrossFit WOD, July 14, 2018

07/14/2018

FITNESS
Metcon (AMRAP – Reps)
Teams of 3

AMRAP(7)
Strict Press
Athletes Choice
50 @
50 @
50 @

-REST 3 Minutes-

AMRAP(7)
Back Squat
Athletes Choice
50 @
50 @
50 @

-REST 3 Miutes-

AMRAP(7)
Deadlift
Athletes Choice
50 @
50 @
50 @

Level 1
Metcon (AMRAP – Reps)
Teams of 3

AMRAP(7)
Strict Press
50 @ 45/35#
50 @ 65/45#
50 @ 75/55#

-REST 3 Minutes-

AMRAP(7)
Back Squat
50 @ 95/65#
50 @ 135/95#
50 @ 185/125#

-REST 3 Miutes-

AMRAP(7)
Deadlift
50 @ 185/125#
50 @ 225/155#
50 @ 275/185#

Level 2
Metcon (AMRAP – Reps)
Teams of 3

AMRAP(7)
Strict Press
50 @ 95/65#
50 @ 115/75#
50 @ 135/95#

-REST 3 Minutes-

AMRAP(7)
Back Squat
50 @ 135/95#
50 @ 185/125#
50 @ 225/155#

-REST 3 Miutes-

AMRAP(7)
Deadlift
50 @ 225/155#
50 @ 275/205#
50 @ 315/225#

CrossFit WOD, July 13, 2018

07/13/2018

FITNESS
Metcon (AMRAP – Reps)
3 Rounds
1:00 Lunges
1:00 Single Unders
1:00 Rowing for calories
1:00 REST

Level 1
Metcon (AMRAP – Reps)
5 Rounds
1:00 DB Front Rack Lunges(45/30)
1:00 Double Unders
1:00 Rowing for calories
1:00 REST

Level 2
Metcon (AMRAP – Reps)
5 Rounds
1:00 DB Front Rack Lunges(50/35)
1:00 Double Unders
1:00 Rowing for calories
1:00 REST

CrossFit WOD, July 12, 2018

07/12/2018

FITNESS
Metcon (Time)
800m Run
30 Deadlift
30 Step Up
30 Ring Row

Level 1
Metcon (Time)
1 Mile Run
40 Deadlift(135/95)
40 Box Jump Over(24/20)
40 Pull Up

Level 2
Metcon (Time)
1 Mile Run
50 Deadlift(225/155)
50 Box Jump Over(24/20)
50 C2B Pull Up

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