24 Jul WOD- Tuesday, July 25
Strength: Wendler Back Squat Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90%x MR WOD: 4rds- post slowest time Row 500 m Rest 2:30 btwn sets Finisher: 2 min hollow hold 6pm Lite N Tite TBA Log your...
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23 Jul WOD- Monday, July 24
Hero WOD: "Whitten" 5 rounds for time of: 22 Kettlebell Swings, 2 pood 22 Box Jumps, 24 in Run, 400 m 22 Burpees 22 Wall Balls, 20 lbs Lv1: 12 reps of each Lv2: 17 reps of each 40...
22 Jul WOD- Sunday, July 23
A: Snatch grip DL 5x3 @ 90-100+% of SN B: Pendlay Rows 4x8 Super set w/ 4x8 bar roll outs C: 20 sec max effort sprint on Bike, 90sec (ish) rest -4x Be sure to immediately jump off bike so...
21 Jul WOD- Saturday, July 22
8:30am Lite N Tite TBA 9:30am and 10:30am CrossFit Strength: Wendler Make-up 15 min *Pick a lift you missed this week/ or test a max WOD: Run in heats- partner up to cheer each other on/share equipment : WOD...
20 Jul WOD- Friday, July 21
Strength: 30 Front Squats for time (from floor) @ 75% *7 min cap WOD: 18 min AMRAP 7 Power Snatch 14 Box Jump overs (24/20) 24 Air squats 1 Rope Climb/4 Rope Walks *100 m MB carry every 3...
19 Jul WOD- Thursday, July 20
Skill: Ring MU Drills 12 min -hip to rings -dips drops -transitions Scaled: 12 min AMRAP for quality -5 Ring rows @ hard -10 GHD sit-ups -5 Kip swings on rings -Support hold for max time Strength: EMOM 10 1-5 Ring...
18 Jul WOD- Wednesday, July 19
Strength A: EMOM 6 3 Hang Power Clean Strength B: Wendler Deadlift Wk 1 % based on 90% of 1RM 65% x 5 75% x 5 85%x MR (12 min) WOD: For time: 100-75-50 DU 30-20-10 Burpees 12 min cap Scaled 50-32-25 DU Or 60-50-40 lateral...
17 Jul WOD- Tuesday, July 18
Strength: Wendler Push Press Wk 1 % based on 90% of 1RM 65% x 5 75% x 5 85%x MR (10 min) WOD: 1 min on/off for 8rds (share with partner if necessary) In 1 min complete: 5 Shoulder-to-Overheads @ 115/75 then, Toes...
16 Jul WOD- Monday, July 17
Strength A: EMOM 6 Power SN + 2 OHS @ 65-70% 1RM SN Strength B: Wendler BS Wk 1 % based on 90% of 1RM 65% x 5 75% x 5 85%x MR (10 min) WOD: 21-15-9 KB/DB Snatch Left KB/DB Snatch right Run...
15 Jul WOD- Sunday, July 16
9:30am and 10:30am Skill: Rolling Pistol Progression (12 min) WOD: 9 min AMRAP 1000m Row buy-in then, Curits P’s for reps Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 1 Curtis P= Power clean + FR lunge step + FR lunge Step...