Month: July 2018

CrossFit WOD 8/1/18

Skill: Double Under Practice: Tabata Double Under 20 sec on 10 sec off x 8 rounds WOD: CrossFit Open 17.5 10 rounds for time of: 9 Thrusters (95/65) (75/55) (45/35) 35 Double Unders / 105 singles

CrossFit WOD 7/31/18

Strength: Every other min for 8 min (4 sets) *Keeping this weight light 2 Power Snatch 1 Hang Snatch 2 OHS Rest 2 min Every other min for 8 min (4 sets) *Increase the weight for those who have the more »

CrossFit WOD 7/30/18

Strength: Deadlift Warmup sets- 1×10, 1×8, 1×5 Work sets- 15 min to establsih 1RM WOD: “American Pie” 4 Rounds: 12 Wallballs (20/14) (14/12) (12/10) 12 Kettlebell Swings (70/53) (53/44) (44/35) 12 Box Jumps (30/24) (24/20) (20/12) 12 Deadlifts (225/185) (185/135) more »

CrossFit WOD 7/28/18

Today’s WOD will be an open WOD; no coach will be present. It can be done with our without a partner. Single WOD: 3 RFT: 50 Air Squats 40 Walking Lunges 30 KB Swings (70/53) (53/44) (44/35) 20 Box Jumps more »

CrossFit WOD 7/27/18

Strength: EMOM for 5 min complete: 2 power cleans and 1 push press *Keep this light and work on movement *Keep the weight constant Rest 2 min Every 2 min for 10 min complete: 1 Hang Power Clean 1 Push more »

CrossFit WOD 7/26/18

STRENGTH: Snatch Balance Warm-up: 1×10 (barbell), 1×8, 1×5 Work sets: 5 sets x 2 reps WOD: 21-15-9-15-21 reps for time of: Power Snatch (95/65) (75/55) (45/35) Wall Ball (20/14) (14/12) (12/10) Ab Mat Sit-ups

CrossFit WOD 7/25/18

Strength: Klokov Press Warmup sets- 1×10 Work sets- 5×5 WOD: For time: Run 400m 10 Push Press (155/115) (135/85) (95/55) 20 C2B/ pull-ups / banded 100 Double Unders / 200 singles Run 800m (6th street) 100 Double Unders / 200 more »

CrossFit WOD 7/24/18

Strength: Snatch Grip Deadlift Warmup sets- 1×10, 1×8, 1×5 Work sets- 5×3 WOD: 3 rounds for time of: 20 Burpee Pull Ups 20 Goblet Squats (70/53)(53/44)(44/35) 20 Box Jumps (24/20)(20) 20 KB Swings (70/53)(53/44)(44/35)

CrossFit WOD 7/23/18

STRENGTH: Back Squat: Tempo Squats (3, 1, 1) Warmup sets- 1×10, 1×5 Work sets- 5×2 reps WOD: 3 RFT of: Run 400m 15 Deadlifts (155/105)(135/85)(95/65) 30 Walking Lunges

CrossFit WOD 7/21/18

Partner WOD: 8 rounds for time of: 12 OHS (95/65) (85/55) (75/45) 12 Box Jumps (30) (24) (20) 12 Sumo Deadlift High Pulls (same as thrusters) 12 Toes 2 Bar / Knees to Elbow / Toes 2 KB 24 Kettlebell more »

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