Archive Monthly Archives: July 2019

CrossFit WOD, July 22, 2019

07/22/2019

Back Squat (7 Singles @ 90%)

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

4 Ring Rows
8 Knee Push Ups
10 Air Squats

Level 1
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Level 2
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit WOD, July 20, 2019

07/20/2019

Fitness
Metcon (Time)
Teams of 3:

3 Rounds for Time:

50 Calorie Row
50 Bench Press

Break up reps however team wants.

Level 1
Metcon (Time)
Teams of 3:

3 Rounds for Time:

100 Calorie Row
100 Bench Press(95/65)

Break up reps however team wants.

Level 2
Suns Out…. (Time)
Teams of 3:

3 Rounds for Time:

100 Calorie Row
100 Bench Press(135/95)

Break up reps however team wants.

CrossFit WOD, July 19, 2019

07/19/2019

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

8 Hanging Knee Raise
8 Jump Squats
12 Walking Lunges

Level 1
DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012

Level 2
DOUBLE DG (AMRAP – Rounds and Reps)
(20)AMRAP
16 TTB
16 DB Thruster
24 DB Walking Lunge
(35/20)

CrossFit WOD, July 18, 2019

07/18/2019

Fitness
Metcon (AMRAP – Reps)
3 Rounds for Reps:
1:00 KB Deadlifts
1:00 Shuttle Sprints
1:00 Battle Ropes
1:00 REST

Level 1

Level 2
Battle Royale (AMRAP – Reps)
5 Rounds for Reps:
1:00 Deadlifts(@ 60%)
1:00 Shuttle Sprints
1:00 Battle Ropes
1:00 REST

CrossFit WOD, July 17, 2019

07/17/2019

Fitness
Metcon (AMRAP – Reps)
Tabata Row
Rest 1 Minute
Tabata Squat
Rest 1 Minute
Tabata Jumping Pull Up
Rest 1 Minute
Tabata Push Up
Rest 1 Minute
Tabata Sit Up

Tabata score is the least number of reps performed in any of the five intervals.

Level 1

Level 2
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

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