Archive Monthly Archives: July 2020

CrossFit WOD, July 25, 2020

07/25/2020

Fitness
Metcon (Time)
30 Calorie Row
30 KB Swing
30 Deadlifts
10 Rope Pull Ups
30 Deadlifts
30 KB Swing
30 Calorie Row

Level 1
Metcon (Time)
50 Calorie Row
50 KB Swing(53/35)
50 Deadlifts(135/95)
10 Rope Climbs
50 Deadlift(135/95)
50 KB Swing(53/44)
50 Calorie Row

Level 2
364 More Days till Next Years Hockey Season (Time)
50 Calorie Row
50 KB Swing(70/44)
50 Deadlifts(185/125)
10 Rope Climbs
50 Deadlift(185/125)
50 KB Swing(70/44)
50 Calorie Row

CrossFit WOD, July 24, 2020

07/24/2020

Strict Press+Push Press+Push Jerk (3-2-1)

Fitness
Metcon (AMRAP – Rounds and Reps)
(12)AMRAP
50m Down/Back Oh KB Carry
50 Single Unders
5R/5L KB Push Press

Level 1
Metcon (AMRAP – Rounds and Reps)
(12)AMRAP
50m Down/Back Oh KB Carry
100 Single Unders
10R/10L KB Push Press
(35/25)

Level 2
Shrimp on the Barbie (AMRAP – Rounds and Reps)
(12)AMRAP
50m Down/Back Oh KB Carry
50 Double Unders
10R/10L KB Push Press
(53/35)

CrossFit WOD, July 23, 2020

07/23/2020

Front Rack Step Up TEST (Weight)
Build up to 45% Back Squat TEST

Alternating Legs Max Reps

Fitness
Metcon (AMRAP – Reps)
(8)AMRAP
30 Air Squat
20 Toes to Rig
10 Burpees

REST 4:00

(8)AMRAP
12 Air Squat
9 Toes to Rig
6 Burpees

Level 1
Metcon (AMRAP – Reps)
(8)AMRAP
60 Air Squat
30 Hanging Knee Raises
15 Burpee to Bar

REST 4:00

(8)AMRAP
21 Air Squat
15 Hanging Knee Raises
9 Burpee to Bar

Level 2
You’re Killing me Smalls (AMRAP – Reps)
(8)AMRAP
60 Air Squat
30 TTB
15 Burpee to Bar

REST 4:00

(8)AMRAP
21 Air Squat
15 TTB
9 Burpee to Bar

CrossFit WOD, July 22, 2020

07/22/2020

Fitness
Metcon (AMRAP – Reps)
6 Rounds Every 4:00
200m Run
5 Clean and Jerk
Max Tempo Ring Rows
1-2-3-0

Level 1
Metcon (AMRAP – Reps)
6 Rounds Every 4:00
300m Run
5 Clean and Jerk(95/65)
Max Tempo Ring Row
1-2-3-0

Level 2
Bears Beets Battlestar (AMRAP – Reps)
6 Rounds Every 4:00
400m Run
5 Clean and Jerk(135/95)
Max Tempo Strict Pull Up
1-2-3-0

CrossFit WOD, July 21, 2020

07/21/2020

Fitness
Metcon (Time)
3000m Row

Every 1:30
10 Push Ups(Each)

Level 1

Level 2
Great Bambino (Time)
5000m Row

Every 1:30
10 Push Ups(Each)