Archive Monthly Archives: July 2020

CrossFit WOD, July 20, 2020

07/20/2020

Back Squat TEST (Weight)
20 Reps @ 55% 1RM
15 Reps @ 60% 1RM
10 Reps @ 65% 1RM
Max Reps @ 75%

Fitness

Level 1

Level 2
It’s all in the hips (AMRAP – Reps)
8 Rounds:
:30 On/:30 Off
Assault Bike Sprint

Max Calorie Total

CrossFit WOD, July 18, 2020

07/18/2020

Darth Vaderr (Time)
Partner WOD

10 Rounds(5 each)
You Go I Go

15 Cal Assault Bike
12 TTB
9 Deadlift
6 Hang Power Clean
3 Shoulder to Overhead
(135/95)

CrossFit WOD, July 17, 2020

07/17/2020

Fitness
Metcon (Time)
50 Single Unders
30 Step Back Lunges
50 Single Unders
15 Devils Press
50 Single Unders
30 Step Back Lunges

Level 1
Metcon (Time)
50 Double Unders
30 Farmer Lunges(35/25)(1ct.)
50 Double Unders
30 Devils Press(35/25)
50 Double Unders
30 Farmer Lunges(35/25)

Level 2
THANOSS (Time)
100 Double Unders
30 Farmer Lunges(35/25)(1ct.)
100 Double Unders
30 Devils Press(35/25)
100 Double Unders
30 Farmer Lunges(35/25)

CrossFit WOD, July 16, 2020

07/16/2020

Pause Back Squats (5 x 5 )
3 Seconds at bottom

1 Set every 4:00

Focus on staying active in bottom position.

Fitness
Metcon
(15)EMOM
(1) :30-45 Seated L-Sit
(2) 10 Toes 2 Rig
(3) SitUps

Level 1

Level 2
Dr. Evil
(15)EMOM
(1) :30-45 Tuck Hold
(2) 10 Strict Leg Raises
(3) Medball Sit Ups(20/14)

CrossFit WOD, July 15, 2020

07/15/2020

Fitness
Metcon (Time)
800m Run
-then-
12-9-6
Power Snatch
Jumping Pull Ups

Rest 3:00
9-6-3
Power Snatch
Jumping Pull Ups

Level 1
Metcon (Time)
1 Mile Run
-then-
21-15-9
Power Snatch(75/55)
Jumping Pull Ups

Rest 3:00
12-9-6
Power Snatch(75/55)
Jumping Pull Ups

Level 2
Bruce (Time)
1 Mile Run
-then-
21-15-9
Power Snatch(95/65)
Pull Ups

Rest 3:00
12-9-6
Power Snatch(95/65)
Pull Ups