WODs

Thursday July 18, 2019


CROSSFIT
Farmer Nancy
4 Rounds for Time
CFC Farmers Carry 2×50/35 DB
15 Overhead Squats 95/65


ENDURANCE
Partner BW Mile Push/Pull (one partner push/one partner pull)

Wednesday July 17, 2019


CROSSFIT
2019 AGOC WOD 3 (15 min CAP)
5 Rounds for Time
4 MU
13 STOH 135/95
then
5 RFT
4 MU
7 STOH 185/125


*Scale to Chest to Bar Pull-ups

Tuesday July 16, 2019


CROSSFIT
Back Squat


1 x 4 @ 60%
1 x 4 @ 70
1 x 4 @ 70
1 x 4 @ 80
1 x 4 @ 80
AMRAP 10
5 Hang Power Snatch 135/95
7 Box Jump 30/24
9 Toes to Bar




ENDURANCE
Row/Bike Sprints.. could be calories… could be time

Monday July 15, 2019


CROSSFIT
For Time
45 DB Hang Squat Clean (2 x 50/35)
45 HSPU
45 Power Cleans 135/95
800m Run


Sunday July 14, 2019


ENDURANCE
6 Rounds:
600 meter run
21 DB Snatches 50/35
15 Wall Balls 20/14
9 Burpee Box Jump-overs 24/20

Friday July 12, 2019


CROSSFIT
40-30-20 For Time
Deadlift 185/125
Row for Calories
Pistols (alternating)


Thursday July 11, 2019


CROSSFIT
27-21-15-9
Alternating DB Snatch 50/35
Chest to Bar Pull-ups
Wall balls 20/14


Coach’s choice core work

ENDURANCE
4 rounds:
100 meter Sled 90/70 (on top)
20 weighted Box step-ups(each Leg) 35/25
200 meter Suitcase carry (53/35)
400 meter run

Wednesday July 10, 2019


CROSSFIT
AMRAP 5
10cal Assault Bike
5 Strict HSPU
rest 3 min


AMRAP 10
5 Power Clean 95/65
5 Front Squat
10 Burpee over bar
Rest 3 min


190706
AMRAP 5
10 KBS 70/53
3 MU


Tuesday July 9, 2019


CROSSFIT
Every 3 Minutes for 21 Minutes
10 Thruster 95/65
150m Run


ENDURANCE
10x 100 meter Sprints, Rest is 3:1, then…

Monday July 8, 2019


CROSSFIT
Back Squat


1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
1 x 2 @ 85%


For Time (10 min CAP)
7 Squat Snatch 135/95
15 Toes to Bar
25 DU
5 Squat Snatch
15 T2B
50 DU
3 Squat Snatch
15 T2B
75 DU