WOD: 7.23.19

W.O.D.

Metcon (No Measure)

EMOM x 24 MINUTES
MIN 1 – 15/12 Cal Row or Bike
MIN 2 – Gymnastic Pull of Choice*
MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Options for Gym. Pull…
5-10 Ring Rows
5-10 Strict Pull-ups
5-15 Kipping Pull-ups
1-2 Legless Rope Climbs
2-3 Rope Climbs

WOD: 7.22.19

Workout

Metcon (Time)

3 ROUNDS FOR TIME
20 Sumo DL High Pull (115/75)|(95/65)
20 Push Press
800m Run

WOD: 7.21.19

CrossFit Invasion – CrossFit Classes

Warm-up

Warm-up (No Measure)

1 ROUND ON THE ROWER (focus on technique)

:30 Arms only

:45 Arms + Hips

1:00 ½ Slide

1:30 Full Strokes

Immediately into …

1 ROUND

5 Double Kettlebell Suitcase Deadlift + 50ft Farmer’s Carry

20 Russian Twists

10 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode back up)

Workout

Metcon (No Measure)

3 ROUNDS FOR QUALITY

500m Row

50m KB Farmer’s Carry (AHAP)

50 Russian Twists

50 Air Squats

-18:00 Time Cap-

WOD: 7.20.19

W.O.D.

CHOOSE ONE

Rowing Helen (Time)

3 Rounds for time of:
400m Row
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

OR

Helen (Time)

3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups

WOD: 7.19.19

W.O.D. CrossFit Games Open 13.2

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

WOD: 7.18.19

Weightlifting

Hang Power Clean (10,5,3,2,1,1,1)

W.O.D.

FIT: Metcon (AMRAP – Reps)

:30 seconds on
:20 seconds off
6 rounds
DB Snatches (35/25)
Rowing for calories
DB single arm hang cleans (35/25)
**switching every round on the single arm hang cleans & snatches

PERF: Metcon (AMRAP – Reps)

:30 seconds on
:20 seconds off
6 rounds
DB Snatches (50/35)
Rowing for calories
DB single arm hang cleans (50/35)
**switching every round on the single arm hang cleans & snatches

WOD: 7.17.19

W.O.D.Sisson

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.To learn more about Sisson click here

WOD: 7.16.19

Weightlifting

Push Jerk (10,5,3,2,2,2)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15
10 Pull-ups
10 DB Thrusters (35/25)
15 Wall Balls (20/14) 10/9 foot line

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15
5 bar Muscle ups
10 DB Thrusters (50/35)
15 Wall Balls (20/14) 11/10 foot line

WOD: 7.15.19

Weightlifting

Front Squat (10,5,3,2,2,2)

W.O.D.

FIT: Metcon (Time)

3 rounds for time of:
Run 400 meters
15 power cleans (135/85)
21 strict push-ups

PERF: Metcon (Time)

3 rounds for time of:
Run 400 meters
15 power cleans (155/105)
40 strict push-ups

WOD: 7.14.19

W.O.D. Goodman 12

For Time:  
1 Clean and Jerk, 225#/155#  
100 Ft. Sled Push, 225#/155#  
2 Clean and Jerk, 205#/145#  
100 Ft. Sled Push, 225#/155#  
3 Clean and Jerk, 185#/135#  
100 Ft. Sled Push, 225#/155#  
4 Clean and Jerk, 155#/115#  
100 Ft. Sled Push, 225#/155#  
5 Clean and Jerk, 135#/95#  
100 Ft. Sled Push, 225#/155#

WOD: 7.13.19

W.O.D. The Spartan 51

(Time)

51 Burpees
51 Wall Balls (20/14#)
51 Atomic Sit-ups
25 Pull-ups
5 Rope Climbs
1 Mile Run

WOD: 7.12.19

Weightlifting

Overhead Squat (10,5,5,5,5,5)

W.O.D.

*If you are working on muscle-ups, use the ring thing or do one of the muscle-up progressions.

FIT: Metcon (AMRAP – Reps)

3 rounds
Run 200m or Row 250m
Max Pull-ups
NOT FOR TIME

PERF: Metcon (AMRAP – Reps)

3 rounds
Run 200m or Row 250m
Max Ring Muscle ups
NOT FOR TIME