WOD: 7.28.19

WOD: Jackie

For Time:
1000m Row
50 Thrusters, 45/35#
30 Pull-ups

WOD: 7.27.19

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 12 MINUTES
200m Run

-Rest 1:30-

AMRAP x 12 MINUTES
4 Push-ups
8 KB Swing (53/35)|(35/26)
16 Double Unders

*P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every full round of 4-8-16.

WOD: 7.26.19

WOD: “THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

WOD: 7.25.19

Skill

Metcon (No Measure)

EMOM x 8 MINUTES
MIN 1 – 3-5 Reps Tall Box Jump*
MIN 2 – Max L-Hang or Tuck-Hang

*Suggested max height of 36″

Workout

FIT: Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS
1:00 – Cal Row
1:00 – Bench Dip
1:00 – Box Jump (24/20)
1:00 – Hanging Leg Raises
-Rest 1:00

PERF: Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS
1:00 – Cal Bike
1:00 – Strict Ring Dip
1:00 – Box Jump (30/24)
1:00 – Toe to Bar
-Rest 1:00

WOD: 7.24.19

W.O.D.

BUY IN: 600m Rail Road Run

Bear Complex Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

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