WODs

Friday July 20, 2018


CROSSFIT
For Time:
Run 1 mile
80 DU
5 DL 375/255
Run 800m
50 DU
10 DL
Run 400m
25 DU
15 DL


Thursday July 19, 2018


CROSSFIT
For Time:
60 DB Clean and Jerk 50/35 (alt every 5)
50 Push-ups
40 DB Snatch 50/35 (alt every rep)
30 C2B Pull-ups
20 DB OHS 50/35 (alt every 5)
10 Strict HSPU


ENDURANCE
5 rounds
800 meter run
20 plank DB rows 35/25
30 Air Squats

Wednesday July 18, 2018


CROSSFIT
4 minutes at each station with a 1 minute transition in between

Station 1: Sledge Hammer
Run 600m then Max Rep Sledge Hammer Slams


Station 2: Burpees
Row 750m then Max Rep Burpees


Station 3: Box Jumps
Bike 1 mile then Max Rep Box Jumps 24/20


Station 4: Wall balls
250 Double Unders then Max Rep Wall balls 20/14


Monday July 16, 2018


CROSSFIT
White
5 Rounds for Time:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters


Sunday July 15, 2018


ENDURANCE
1 mile run
21 Clean and Jerks
800 meter run
21 Clean and Jerks
1 mile run

Friday July 13, 2018


CROSSFIT
Wall-Sit Strike
Accumulate 18 minutes of Wall-sit
Every time you come off the wall complete:
5 Thrusters 135/95
10 Burpee over Bar


Thursday July 12, 2018


CROSSFIT
5 Rounds for Time
4 Snatch 165/115
16 Wall ball 20/14
64 DU



ENDURANCE
2x 800 RI: 3m
4×600 RI: 2m
2×400 RI: 1m

Wednesday July 11, 2018


CROSSFIT
Sled Complex
5X Increasing wt each round
25m Walking Lunge Sled Pull
25m Backwards Sled Pull (no lunge)


3 Rounds for Time (8 min Cap)
8 HSPU
10 Pistols (alternating)
CFC Run


Tuesday July 10, 2018


CROSSFIT
AMRAP 8
10 Cal Row
10 DB Floor Press (lying on back) 50/35
1 min transition


AMRAP 8
6 Ring Dips
12 MB Cleans 20/14


ENDURANCE
5 rounds:
400 meter run
10 Tire flips
Then….