CrossFit WOD, July 24, 2021

07/24/2021

CrossFit WOD, July 23, 2021

07/23/2021

Metcon (Time)
50 Knee Hand Release Push Ups
Metcon (Time)
100 Hand Release Push Ups
Dandelions (Time)
100 Deficit Push Ups(45/35)

Fitness
Metcon (AMRAP – Reps)
(10)AMRAP
5 Push Jerks(45/35)
10 Toes to Rig

Level 1
Metcon (AMRAP – Reps)
(10)AMRAP
5 Push Jerks(115/75)
10 Hang Knee Raises

Level 2
Daises (AMRAP – Reps)
(10)AMRAP
5 Push Jerks(135/95)
10 TTB

CrossFit WOD, July 22, 2021

07/22/2021

Fitness
Metcon (Time)
30 KB Swings, 30 Single Unders, 30 Sit Ups
20 KB Swings, 20 Single Unders, 20 Sit Ups
10 KB Swings, 10 Single Unders, 10 Sit Ups

Level 1
Metcon (Time)
50 KB Swings, 100 Single Unders, 50 Sit Ups
40 KB Swings, 80 Single Unders, 40 Sit Ups
30 KB Swings, 60 Single Unders, 30 Sit Ups
20 KB Swings, 40 Single Unders, 20 Sit Ups
10 KB Swings, 20 Single Unders, 10 Sit Ups

Level 2
Swinging Annie (Time)
50-40-30-20-10

KB Swing(53/35)
Double Unders
Sit Ups

CrossFit WOD, July 21, 2021

07/21/2021

Fitness
Metcon (Time)
200m Run
35 Overhead Squats(15/PVC)
200m Run
30 Front Rack Lunges(45/35)
200m Run
20 Front Squats(45/35)
200m Run
10 Back Squats(45/35)

Level 1
Metcon (Time)
400m Run
50 Overhead Squats(45/35)
400m Run
40 Front Rack Lunges(75/55)
400m Run
30 Front Squats(95/65)
400m Run
20 Back Squats(115/75)

Level 2
Violet (Time)
400m Run
50 Overhead Squats(75/55)
400m Run
40 Front Rack Lunges(95/65)
400m Run
30 Front Squats(115/75)
400m Run
20 Back Squats(135/95)

CrossFit WOD, July 20, 2021

07/20/2021

Fitness
Metcon (Time)
5 Deadlifts(45/35)

10 Burpees
5 Deadlifts(45/35)

15 Jumping Pull Ups
10 Bar Facing Burpees
5 Deadlifts(45/35)

20 Box Step Ups
15 Jumping Pull Ups
10 Burpee
5 Deadlifts(45/35)

25 Single Arm Devils Press(15/10)
20 Box Step Ups
15 Jumping Pull Ups
10 Burpee
5 Deadlifts(45/35)

Level 1
Metcon (Time)
10 Deadlifts(155/105)

20 Bar Facing Burpees
10 Deadlifts(155/105)

15 Pull Ups or 30 Jumping Pull Ups
20 Bar Facing Burpees
10 Deadlifts(155/105)

40 Box Step Ups(35/25)
15 Pull Ups or 30 Jumping Pull Ups
20 Bar Facing Burpee
10 Deadlifts(155/105)

50 Single Arm Devils Press(35/25)
40 Box Step Ups(35/25)
15 Pull Ups or 30 Jumping Pull Ups
20 Bar Facing Burpee
10 Deadlifts(155/105)

Level 2
Sunflowers (Time)
10 Deadlifts(225/155)

20 Bar Facing Burpees
10 Deadlifts(225/155)

30 Pull Ups
20 Bar Facing Burpees
10 Deadlifts(225/155)

40 Box Step Ups(50/35)
30 Pull Ups
20 Bar Facing Burpee
10 Deadlifts(225/155)

50 Single Arm Devils Press(50/35)
40 Box Step Ups(50/35)
30 Pull Ups
20 Bar Facing Burpee
10 Deadlifts(225/155)

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