Archive Monthly Archives: July 2019

CrossFit WOD, July 2, 2019

07/02/2019

Fitness
Metcon (AMRAP – Reps)
4 Rounds for Reps:

-1 Minute of Rowing(calories)
-1 Minute of Burpees
-1 Minute of Single-Unders
-1 Minute REST

Level 1

Level 2
“The Ghost”
The Ghost
6 rounds of:
-1 minute of rowing
-1 minute of burpees
-1 minute of double-unders
-1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps

CrossFit WOD, July 1, 2019

07/01/2019

Metcon
SKill of the Week

Tabata 8:00

:20 On
:10 Off

Arch Hollow Hold On Ground Alternating.

Arch Hollow Kip Swing on Bar

Fitness
Metcon (Time)
25 Air Squat
200m Run
20 Ring Row
200m Run
25 Air Squat

Level 1
Metcon (Time)
25 Thrusters(75/55)
400m Run
25 Pull Ups
400m Run
25 Thrusters(75/55)

Level 2
Chest Hair (Time)
25 Thrusters(95/65)
400m Run
25 Chest to Bar Pull Up
400m Run
25 Thrusters(95/65

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