CrossFit WOD, July 30, 2021

07/30/2021

Fitness
Metcon (Time)
For Time
15 Jumping Pull-Ups
30 Deadlifts (45/35 lb)
30 Knee Push-Ups
30 Box Jumps (12/6 in)
30 Floor Wipers (45/35 lb) (one count)
30 Alternating Kettlebell Clean-and-Presses (15/10)
15 Jumping Pull-Ups

Level 1
Metcon (Time)
For Time
25 Jumping Pull-Ups
50 Deadlifts (95/65 lb)
50 Knee Push-Ups
50 Box Jumps (20/12 in)
50 Floor Wipers (95/65 lb) (one count)
50 Alternating Kettlebell Clean-and-Presses (20/15)
25 Pull-Ups

Level 2
The 300 (Time)
For Time:
25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb) (one count)
50 Alternating Kettlebell Clean-and-Presses (35/25)
25 Pull-Ups

CrossFit WOD, July 29, 2021

07/29/2021

Fitness

Level 1

Level 2
NO WAY…. (AMRAP – Reps)
PARTNER MAX CALORIE ASSAULT BIKE IN 20 MINUTES…

Partner A :30
Partner B :30

Switching Every 30 seconds for 20 Minutes.

REST 5:00

You Can’t be serious (AMRAP – Reps)
IN 10:00 Switching Every 30 seconds

Max Russian KB Swings(53/35)

CrossFit WOD, July 28, 2021

07/28/2021

Fitness
Metcon (AMRAP – Reps)
Every 3:00 x 10 Rounds

2:00 On 1:00 Rest

1oom Run
Max DB Snatch(15/10)

100m Run
Max Sit Ups

100m Run
Max DB Front Squats(15/10)

100m Run
Max Shoulder Taps

100m Run
Max MB Slams(10/8)

100m Run
Max DB Push Press(15/10)

100m Run
Max Calorie Row

100m Run
Max Overhead Squat(15/PVC)

100m Run
Max Hollow Rocks

100m Run
Max Max Thrusters(15/PVC)

Level 1
Metcon (AMRAP – Reps)
Every 3:00 x 10 Rounds

2:00 On 1:00 Rest

2oom Run
Max DB Snatch(35/25)

200m Run
Max Sit Ups

200m Run
Max DB Front Squats(35/25)

200m Run
Max Shoulder Taps

200m Run
Max MB Slams(20/14)

200m Run
Max DB Push Press(35/25)

200m Run
Max Calorie Row

200m Run
Max Overhead Squat(35/15)

200m Run
Max Hollow Rocks

200m Run
Max Max Thrusters(35/15)

Level 2
Tubular (AMRAP – Reps)
Every 3:00 x 10 Rounds

2:00 On 1:00 Rest

2oom Run
Max DB Snatch(50/35)

200m Run
Max Sit Ups

200m Run
Max DB Front Squats(50/35)

200m Run
Max Wall Walks

200m Run
Max MB Slams(20/14)

200m Run
Max DB Push Press(50/35)

200m Run
Max Calorie Row

200m Run
Max Overhead Squat(45/35)

200m Run
Max Hollow Rocks

200m Run
Max Max Thrusters(45/35)

CrossFit WOD, July 27, 2021

07/27/2021

Fitness
Metcon (Time)
3 Rounds:

10 OH Lunges(35/15)
5 Burpee

-Directly Into-

2 Rounds:

50 Single Unders
10 Burpee Step Overs

-Directly Into-

1 Round:

30 Deadlifts(45/35)
15 Burpee Jumping Pull Ups

Level 1
Metcon (Time)
3 Rounds:

10 OH Lunges(75/55)
10 Bar Facing Burpee

-Directly Into-

2 Rounds:

200 Single Unders
20 Burpee Box Step Overs(24/20)

-Directly Into-

1 Round:

30 Deadlifts(185/125)
30 Burpee Pull Ups

Level 2
Radical (Time)
3 Rounds:

10 OH Lunges(95/65)
10 Bar Facing Burpee

-Directly Into-

2 Rounds:

100 Double Unders
20 Burpee Box Jump Overs(24/20)

-Directly Into-

1 Round:

30 Deadlifts(225/155)
30 Burpee Chest to Bar Pull Ups

Rx+ Burpee Bar Muscle Ups

CrossFit WOD, July 26, 2021

07/26/2021

Clean Double Deload Week 4 (2 Reps Every 30 seconds for 10 Rounds)
Every :30 x 10

2 Squat Clean Doubles @ 60%

Fitness
Metcon (Time)
As far as Possible in 15 Minutes

8-7-6-5-4-3-2-1

Calorie Machine
Wall Balls(10/8)
Hang Power Cleans(45/35)
Hanging Knee Raises

Level 1
Metcon (Time)
As far as Possible in 15 Minutes

12-11-10-9-8-7-6-5-4-3-2-1

Calorie Machine
Wall Balls(20/14)
Hang Power Cleans(95/65)
Hanging Knee Raises

Level 2
Groovy (Time)
As far as Possible in 15 Minutes

12-11-10-9-8-7-6-5-4-3-2-1

Calorie Machine
Wall Balls(20/14)
Hang Power Cleans(115/75)
Toes-To-Bar

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