WODs

Wednesday August 5, 2020


CROSSFIT
“Goodie Bag”
For Time:
800 Meter Run
50/35 Calorie Assault Bike
40 Toes to Bar
200 Meter Wreck Bag Run (50/35)
40 Wreck Bag Box Step-ups (50/35) (24″/20″)
50/35 Calorie Assault Bike
800 Meter Run


Monday August 3, 2020


CROSSFIT
“Catch & Release”
On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)


Friday July 31, 2020


CROSSFIT
Power Snatch
Build to a Heavy Single
Scoring: Load


“Hot Flash”
30-20-10:
Power Snatches (95)
Assault Bike Calories
Scoring: Time


Wednesday July 29, 2020


CROSSFIT
“7 Feet Apart”
AMRAP 7:
30 Double Unders
10 Single Dumbbell Clean and Jerks (50/35)
Rest 2 Minutes
AMRAP 7:
30 Double Unders
10 Single Dumbbell Clean and Jerks (70/50)
Scoring: Rounds + Reps


Tuesday July 28, 2020


CROSSFIT
“Rest Stop”
AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Squat Cleans (155/105)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans (185/135)
Scoring: Reps


Monday July 27, 2020


CROSSFIT
Pressing Complex
Build to a Heavy Complex:
2 Push Press
3 Push Jerks
Scoring: Load


“Overreaction”
15-12-9:
Push Press (115/85)
Dumbbell Box Step Overs (50/35) (24″/20″)
Directly Into…
15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)
Scoring: Time


Friday July 24, 2020


CROSSFIT
Barbell Complex
Build to a Heavy Complex:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks


“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 155/105


Thursday July 23, 2020


CROSSFIT
“Not Central Park”
5 Rounds:
20 Alternating DB Snatches (50/53)
15 Pull-ups
10 Pistols
5 HSPU


Wednesday July 22, 2020


CROSSFIT
“Poker Face”
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)