Archive Monthly Archives: July 2019

CrossFit WOD, July 8, 2019

07/08/2019

Hang Squat Clean (Build to a heavy single)

Fitness
Metcon (Time)
3 Rounds for Time:

10 Goblet Squats
10 Burpees

Level 1
Metcon (Time)
3 Rounds for Time:

15 Hang Squat Cleans(75/55)
15 Lateral Burpees

Level 2
Dirt Nap (Time)
3 Rounds for Time:

15 Hang Squat Cleans(115/75)
15 Lateral Burpees

CrossFit WOD, July 6, 2019

07/06/2019

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

You Go I Go Full Rounds:

(12)AMRAP

10 Single Arm KB Push Press(5 each arm)
10 Russian KBS
10 Box Step Ups

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

You Go I Go Full Rounds:

(20)AMRAP

10 Push Press(75/55)
10 KBS(44/25)
10 Box Jumps(20/20)

Level 2
Jack and Jill (AMRAP – Rounds and Reps)
Partner WOD:

(20)AMRAP

You Go I Go Full Rounds:

10 Push Press(115/75)
10 KBS(53/35)
10 Box Jump Over(24/20)

CrossFit WOD, July 5, 2019

07/05/2019

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

9 KB SDHP
15 Air Squat
100m Run

Score is slowest round.

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

9 SDHP(75/55)
15 Wall Balls(20/14)
200m Run

Score is slowest round.

Level 2
Fire Ball (Time)
Every 4:00 x 5 Rounds

9 SDHP(95/65)
15 Wall Balls(20/14)
300m Run

Score is slowest round.

CrossFit WOD, July 4, 2019

07/04/2019

Fitness
Metcon (Time)
Partner WOD:

-Buy In-

13 Ring Rows
50 AbMat Sit Ups

1 Rounds:

17 Medball Cleans
76 Knee Push Ups

-Buy Out-

200m Medball Carry With Partner

Level 1
Metcon (Time)
Partner WOD:

-Buy In-

50 Pull Ups
50 TTB or Hanging Knee Raises

4 Rounds

17 Power Cleans(135/95)
76 Push Ups

-Buy Out-

400m Barbell Carry with Partner(135/95)

Level 2
MURICA (Time)
Partner WOD:

-Buy In-

50 Chest to Bar Pull Ups
50 TTB

4 Rounds

17 Power Cleans(185/135)
76 Push Ups

-Buy Out-

400m Barbell Carry with Partner(185/135)

CrossFit WOD, July 3, 2019

07/03/2019

Front Squat EMOM 10 Minutes (@80 % of Front Squat 1 Rep Max)
3 Front Squat

Fitness
Metcon (Time)
For Time:
30 Walking Lunge
100m Run
10 Box Step-Ups
20 Walking Lunge
100m Run
10 Box Step-Ups
10 Walking Lunge
100m Run
10 Box Step-Ups
Box: (24"/20")

Level 1
Metcon (Time)
For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups
Box: (20"/20")
Dumbbell:(40/25)

Level 2
Yogi (AMRAP – Rounds and Reps)
For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups
Box: (24”/20”)
Dumbbell: Rx/(50/35)