CrossFit WOD, July 30, 2018

07/30/2018

FITNESS
Metcon (Time)
2 Rounds
100 Single Under
10 Burpee
20 Deadlift
20 DB Snatch(45/30)

Level 1
Metcon (Time)
2 Rounds
60 Double Under
20 Bar Facing Burpee
30 Deadlift(135/95)
40 DB Snatch(45/30)

Level 2
Give Em Hell Kid (Time)
2 Rounds
100 Double Under
20 Bar Facing Burpee
30 Deadlift(225/155)
40 DB Snatch(50/35)(alternating)

CrossFit WOD, July 28, 2018

07/28/2018

Metcon (AMRAP – Reps)
AMRAP(5)
Rope Pull Up/Rope Climb/Legless Rope Climb
Metcon (AMRAP – Reps)
AMRAP(5)
Sledge Hammer Strikes
Metcon (AMRAP – Reps)
AMRAP(5)
Sled Push(Down and Back= 1 Rep)
Metcon (AMRAP – Reps)
AMRAP(5)
Single/Double Under
Metcon (AMRAP – Reps)
AMRAP(5)
Renegade Row(1 Push Up + 1 row = 1 rep)
Metcon (AMRAP – Reps)
AMRAP(5)
Max Calorie Assualt Bike
Metcon (AMRAP – Reps)
AMRAP(5)
Max Pull Up
Metcon (AMRAP – Reps)
AMRAP(5)
Max Burpee

CrossFit WOD, July 27, 2018

07/28/2018

FITNESS
Metcon (AMRAP – Reps)
Teams of 3

AMRAP(10)
100 Wall Ball(20/14)

Max Push Up

REST 3 Minutes

AMRAP(8)
80 Wall Ball

Max Step Up

REST 3 Minutes

AMRAP(6)
60 Wall Ball(20/14)

Max Power Snatch

Level 1
Metcon (AMRAP – Reps)
Teams of 3

AMRAP(10)
120 Wall Ball(20/14)

Max Bench Press(135/95)

REST 3 Minutes

AMRAP(8)
100 Wall Ball(20/14)

Max Box Jump Over(24/20)

REST 3 Minutes

AMRAP(6)
80 Wall Ball(20/14)

Max Power Snatch(115/75)

Level 2
Metcon (AMRAP – Reps)
Teams of 3

AMRAP(10)
120 Wall Ball(30/20)

Max Bench Press(185/125)

REST 3 Minutes

AMRAP(8)
100 Wall Ball(30/20)

Max Box Jump Over(30/24)

REST 3 Minutes

AMRAP(6)
80 Wall Ball(30/20)

Max Power Snatch(135/95)

CrossFit WOD, July 26, 2018

07/26/2018

Front Squat (Build to a heavy 3 rep)
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
100m Farmer Carry
20 Walking Lunge
10 Air Squat
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
200m Farmer Carry
20 Farmer Lunge
10 DB Front Squat
(45/30)
Dead Legs (AMRAP – Rounds and Reps)
AMRAP(20)
200m Farmer Carry
20 Farmer Lunge
10 DB Front Squat
(50/35)

CrossFit WOD, July 25, 2018

07/25/2018

FITNESS
Metcon (Time)
5 Rounds for time:

5 Clean and Jerk
10 Ring Row

Level 1
Metcon (Time)
5 Rounds for time:

5 Clean and Jerk(115/75)
10 Pull Up

Level 2
Metcon (Time)
5 Rounds for time:

5 Clean and Jerk(155/105)
10 Chest to Bar Pull Up