Archive Monthly Archives: July 2019

CrossFit WOD, July 25, 2019

07/25/2019

Fitness
Metcon (Time)
On the 3:00 x 7 Rounds:
200 Meter Run
12 Abmat Sit Ups

Level 1
Metcon (Time)
On the 3:00 x 7 Rounds
300 Meter Run
12 Hanging Knee Raises or 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 24, 2019

07/24/2019

Fitness
Metcon (AMRAP – Reps)
(5)AMRAP
12 Calorie Row
12 Hang Power Clean
12 Goblet Squats

-Rest 5 Minutes-

(5)AMRAP

9 Calorie Row
9 Hang Power Clean
9 Goblet Squats

-Rest 5 Minutes-

(5)AMRAP

5 Calorie Row
5 Hang Power Clean
5 Goblet Squats

Level 1
Metcon (AMRAP – Reps)
(5)AMRAP
21 Calorie Row
21 Hang Power Clean(65/45)
21 Wall Ball(20/14)

-Rest 5 Minutes-

(5)AMRAP

15 Calorie Row
15 Hang Power Clean(75/55)
15 Wall Ball(20/14)

-Rest 5 Minutes-

(5)AMRAP

9 Calorie Row
9 Hang Power Clean(95/65)
9 Wall Ball(20/14)

Level 2
Medium Rare (AMRAP – Reps)
(5)AMRAP
21 Calorie Row
21 Hang Power Clean(95/65)
21 Wall Ball(20/14)

-Rest 5 Minutes-

(5)AMRAP

15 Calorie Row
15 Hang Power Clean(115/75)
15 Wall Ball(20/14)

-Rest 5 Minutes-

(5)AMRAP

9 Calorie Row
9 Hang Power Clean(135/95)
9 Wall Ball(20/14)

CrossFit WOD, July 23, 2019

07/23/2019

Fitness
Metcon (Time)
3 Rounds for Time:
100m Farmer Carry
7 Burpees
14 Box Step Ups

Level 1
Metcon (Time)
3 Rounds for Time:

200m Farmer Carry(40/25)
12 DB Burpees(40/25)
21 Box Jumps(24/20)

Level 2
Fire Starter (Time)
3 Rounds for Time:

200m Farmer Carry(50/35)
12 DB Burpees(50/35)
21 Box Jump Over(24/20)

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.