Archive Monthly Archives: July 2018

CrossFit WOD, July 19, 2018

07/19/2018

FITNESS
Metcon (Time)
15 Minute cap.

2-4-6-8-10
Deadlift
Step Up
remaining time max Hanging Knee Raise

Metcon (AMRAP – Reps)
Max Hanging Knee Raise

Level 1
Metcon (Time)
15 Minute cap.

1-2-3-4-5-6-7-8-9-10
Deadlift(155/105)
Box Jump(24/20)
remaining time max TTB

Level 2
Metcon (Time)
15 Minute cap.

1-2-3-4-5-6-7-8-9-10
Deadlift(225/155)
Box Jump(30/24)
remaining time max TTB

Metcon (AMRAP – Reps)
Max TTB

CrossFit WOD, July 18, 2018

07/18/2018

20 Rep Max Front Squat (Weight)
20 reps with dropping or racking

FITNESS
Metcon (AMRAP – Reps)
AMRAP(9)
Ascending By 3’s

KBS(Russian)
Burpee

Level 1
Metcon (AMRAP – Reps)
AMRAP(9)
Ascending By 3’s

KBS(53/35)
Burpee

Level 2
Metcon (AMRAP – Reps)
AMRAP(9)
Ascending By 3’s

KBS(70/44)
Burpee

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#