Month: July 2018

Tuesday, 7/31/18

WOD

10 Minute AMRAP:
5-10-15-20 etc…
Calorie Bike
Toes 2 Bar

Accessory Work

Every 2 Minutes for 5 Sets:
50′ Front Rack Walking Lunge

Monday, 7/30/18

WOD

“Crossfit Total”
1 Rep Max Deadlift
1 Rep Max Back Squat
1 Rep Max Strict Press

Friday, 7/27/18

WOD

For Time:
1-10
Front Squats (135#/95#)
Bar Facing Burpees

Rest til 12 minutes then…

1 Mile Run

Thursday, 7/26/18

Partner WOD

22 Minute AMRAP:
60 Double Unders (Each)
50’ Sandbag Carry (Each)
4 Sandbag Clean Over Shoulder (Each)
30 Box Jump Overs (30/24) (15 Each)
200’ Farmers Carry (70#/53#) (100’ Each)

Wednesday, 7/25/18

WOD

12 Minute AMRAP:
15/12 Calorie Row
12 DB Snatch (50/35)
9 Toes to Bar

Accessory work

4×10 DB Strict Press

Tuesday, 7/24/18

Strength

10 Minute EMOM:
2 Back Squats

WOD

For Time:
30 Ring Muscle Ups

Monday, 7/23/18

WOD

3 Rounds:
15 Deadlifts (185#/135#)
50′ Walking Lunge
30 Ab Mat Sit Ups
50′ Walking Lunge

Conditioning

4×20/15 Calorie Assault Bike Sprints
*1 Minute Rest

Friday, 7/20/18

WOD

2 Rounds:
25 Thrusters (95#/65#)
7 Bar Muscle Ups
25 Wall Balls (20#/14#)
7 Bar Muscle Ups

Thursday, 7/19/18

WOD

Teams of 4:
4 Rounds:
400′ Box Push
40 Tire Flips
40 Bench Press (115#/85#)

Wednesday, 7/18/18

WOD

3 Rounds, Every 3 Minutes:
25 Hang Power Snatch (75#/55#)
Max Calorie Bike

Accessory Work

3×10 Renegade Rows