Month: July 2017

CrossFit WOD 8/1/17

Strength: Front squat Warm up: 1×12 *light*, 1×10, 1×8 Work sets: 2×5, 3×3 *increase weight each set if possible* WOD: 3 RFT 10 front squat (185/135)(135/95)(95/65) 20 C2B/pullups/banded or jumping pullups 50 DU / 100 single unders

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CrossFit WOD 7/29/17

WOD: “Loredo” 6 RFT 24 Air Squats 24 Push-ups 24 Walking Lunges Run 400m “U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, more »

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CrossFit WOD 7/26/17

Strength: SPLIT Jerk Warm-up sets- 2×5, 1×3 Work sets- 2×3, 3×1 (Work to heaviest weight possible for 1) WOD: Buy in = Run 400m Start on the next full min of: EMOM as long as you can of: 3 Power more »

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CrossFit WOD 7/25/17

Strength: Deadlift Warmup- 1×10, 1×8, 1×5 (5 min) Work sets- 2×3, 3×1, 1×3 (15 min) (2-3 min btwn sets) WOD: 15-10-5-10-15 reps for time of: Sumo Deadlift High-pull (95/65) (75/55) (65/45) Lateral Burpee (Over Barbell) Pull-up / banded

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CrossFit WOD 7/24/17

Strength: Squat Snatch 3×3 reps  WOD: 30 min EMOM alternating btwn 5 Power Snatch (135/85)(95/55)(65/35) 5 Overhead Squats  Double Unders (50)(30)(singles whole min)

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CrossFit WOD 7/22/17

WOD: “Lumberjack 20” 20 Deadlifts (275/215)(185/125)(135/85) Run 400m 20 KB swings (70/53)(53/44)(44/35) Run 400m 20 OHS (115/85)(95/65)(65/35) Run 400m 20 Burpees Run 400m 20 Pullups (C2B)(pull-ups)(banded) Run 400m 20 Box jumps (30/24)(24/20)(20) Run 400m 20 DB Squat Cleans(45/30)(35/20)(25/10) Run 400m more »

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CrossFit WOD 7/21/17

Strength: Warmup: Strict Press 1×10         Push Press 2×5 Work sets: 1 Strict Press + 2 Push Press = 1 rep 5 sets x 3 reps WOD: 10, 9, 8… 2, 1 of: DB Thrusters (50/35) (40/25) more »

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CrossFit WOD 7/20/17

Strength: Deadlift Warm-up sets- 1×10, Work sets- 3×5, WOD: 5 RFT of: Run 200m 5 Deadlifts (275/185)(225/135)(135/85) 10 Pull-ups 15 Wall Balls (20/14)(14/12)(12/10)

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CrossFit WOD 7/19/17

Strength: EMOM for 10 min every 2 min 2 Power Snatches + 1 OHS Rest 2 min EMOM for 10 min every 2 min 2 Squat Snatches WOD: 30-20-10 Burpee Box Jump Overs (24/20) Alt arm DB Snatch (80/40)(60/30)(30/15) Sit-ups

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CrossFit WOD 7/18/17

Strength: Front Squat Warm up sets: 1×10, 1×8, Work sets: 5×3 WOD: For time: 100 Thrusters (115/85)(85/55)(65/35) EMOM 3 burpees

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