Archive Monthly Archives: July 2019

CrossFit WOD, July 31, 2019

07/31/2019

Clean Pull + Power Clean (Build to a Heavy Complex)
1 Clean Pull + 1 Power Clean

Fitness
Metcon (Time)
Every 4:00 x 5 Rounds

30 Single Unders
5 Medball Cleans
10 Step Up n Over

Level 1
Metcon (Time)
Every 4:00 x 5 Rounds

50 Double Unders or 100 Single Unders
10 Power Cleans(115/75)
15 Box Jump Overs(24/20)

Score is slowest Round.

Level 2
Indy 500 (Time)
Every 4:00 x 5 Rounds

75 Double Unders
10 Power Cleans(155/105)
15 Box Jump Overs(24/20)

Score is slowest Round.

CrossFit WOD, July 30, 2019

07/30/2019

Pull-ups (Max Unbroken)

Fitness
Metcon (Time)
3 Rounds for Time:

50 Ft. Walking Lunge
10 Push Up
10 Ring Rows

Level 1
Metcon (Time)
3 Rounds for Time:

100 Ft Farmer Lunge(40/25)
10 Renegade Row(40/25)
12 Pull Ups

Level 2
Farm Animal (Time)
3 Rounds for Time:

100 Ft Farmer Lunge(50/35)
10 Renegade Row(50/35)
5 Ring Muscle Up

CrossFit WOD, July 29, 2019

07/29/2019

Push Jerk (Build to a 1 Rep Max)

Fitness
Metcon (AMRAP – Reps)
(10)AMRAP

5 Air Squats
100m Run

*add 5 Air Squats Every Round.

Score is Total Air Squats

Level 1

Level 2
Metcon (AMRAP – Reps)
(17)AMRAP

10 Wall Balls(20/14)
200m Run

*Add 5 Wall Balls Every Round

Score is total Wall Balls

CrossFit WOD, July 27, 2019

07/27/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
Partner WOD:

Relay Style(Full Rounds)

(16)AMRAP

4 Burpees
8 Lunges
10/6 Calorie Row

Level 1
Metcon (AMRAP – Rounds and Reps)
Partner WOD:

Relay Style(Full Rounds)

(24)AMRAP

8 Burpee Over Rower
12 Jumping Lunges(2 ct.)
14/10 Calorie Row

Level 2
Walk the Plank (AMRAP – Rounds and Reps)
Partner WOD:

Relay Style(Full Rounds)

(24)AMRAP

8 Burpee over Rower
12 Medball Jumping Lunges(2 ct.)(20/14)
14/10 Calorie Row

CrossFit WOD, July 26, 2019

07/26/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP

5 Deadlifts Bar or KettleBell
30 Single Unders
10 Knee Push Up

Level 1
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP

10 Deadlifts(155/105)
30 Double Unders or 60 Single Unders
20 Hand Release Push Up

Level 2
The Filet (AMRAP – Rounds and Reps)
(15)AMRAP

10 Deadlift(225/155)
60 Double Unders
12 Hand Stand Push Up

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