Archive Monthly Archives: July 2019

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

CrossFit WOD, July 16, 2019

07/16/2019

Push Jerk (Build to a heavy triple)

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

8 Burpee Plate Step Up
4 DB Hang Power Clean
2 DB Shoulder to Overhead

Level 1
Metcon (AMRAP – Rounds and Reps)
(12)AMRAP
12 Burpee Box Jumps(20/20)
9 DB Hang Power Clean
6 DB Push Jerks
(40/25)

Level 2
Jump Start (AMRAP – Rounds and Reps)
(12)AMRAP

12 Burpee Box Jump(24/20)
9 DB Hang Power Clean
6 DB Push Jerks
(50/35)

CrossFit WOD, July 15, 2019

07/15/2019

Fitness
Metcon (Time)
Teams of 2 Relay Style

10-8-6-4-2
Goblet Squats
40 Single Unders
100m Run

Level 1
Metcon (Time)
Teams of 2 Relay Style:

21-18-15-12-9
Front Squats(75/55)
20 Double Unders or 60 Single Unders
200m Run

Level 2
High Five (Time)
Teams of 2 Relay Style:

21-18-15-12-9
Front Squats(95/65)
40 Double Unders
200m Run