Archive Monthly Archives: July 2019

CrossFit WOD, July 13, 2019

07/13/2019

Fitness
Fitness WLC WOD (AMRAP – Reps)
(10) AMRAP

400 Run
Remaining time AMRAP
3 Burpees
6 Knee Push ups
9 Air squats

Level 1

Level 2
Level 1 WLC WOD (AMRAP – Reps)
(15) AMRAP

1 Mile Run
Remaining time AMRAP
5 Burpees
10 Push Ups
15 Air squats

CrossFit WOD, July 12, 2019

07/12/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
3 Rounds for Time:

200m Run
Plank hold for same time as run.

Level 1
Metcon (Time)
3 Rounds for Time:

300m Run
Tuck or L-sit hold for same time as run.

Level 2
Blue Steel (Time)
3 Rounds for Time:

400m Run
L-sit for same time as run.

CrossFit WOD, July 11, 2019

07/11/2019

Metcon
Skill of the Day

8)EMOM
(Odd)Jumping Pull Up Negatives
(Even) Scapular Pull Ups

Fitness
Metcon (Time)
500m Row

– drectly into –

14-12-8

Box or Plate Step Ups
Jumping Pull Ups or Ring Row

Level 1
Metcon (Time)
2000m Row

-directly into-

21-15-9

Box Jumps(24/20)
Pull Ups

Level 2
Sea Legs (Time)
2000m Row

-directly into-

21-15-9

Box Jump Overs(24/20)
Chest to Bar Pull Ups

CrossFit WOD, July 10, 2019

07/10/2019

Deadlift (set 1+2+3 3 Reps @ 75/80/85% then 2 Sets Building )

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

100m Farmer Carry
14 Lunges
100m Farmer Carry
7 KB Deadlifts

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

100m Farmer Carry(40/25)
30 Jumping Lunges
100m Farmer Carry(40/25)
15 Deadlift(155/105)

Level 2
Old McDonald (AMRAP – Rounds and Reps)
(14)AMRAP

100m Farmer Carry(50/35)
30 Jumping Lunges(2 ct.)
100m Farmer Carry(50/35)
15 Deadlift(225/155)

CrossFit WOD, July 9, 2019

07/09/2019

Fitness
Metcon (Time)
2 Rounds for Time:

300m Run
25 AbMat Sit Ups
10 Russian KBS

Level 1
Metcon (Time)
2 Rounds for Time:

800m Run
21 Hanging Knee Raises
30 KBS(53/35)

Level 2
Bell Rung (Time)
2 Rounds for Time:

800m Run
21 TTB
30 KBS(70/44)

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