WODs

Sunday August 5, 2018


ENDURANCE
1 mile run
21 kettlebell swings 53/35
21 Goblet Squats 53/35
800 Meter Run
15 kettlebell swings 53/35
15 Goblet Squats 53/35
800 Meter Run
9 kettlebell swings 53/35
9 Goblet Squats 53/35
1 Mile Run

Friday August 3, 2018


CROSSFIT
Complete for time:
Shoulder to Overhead (Weight Moved)
75 Single Arm DB Overhead Squats 35/20
75 Cal Bike/Row (minimum 25 cal on bike)
75 BJ overs 24/20
STOH Weights
Black = 11500 lbs
Blue = 9500 lbs
Red = 6500 lbs
Yellow = 4500 lbs
**Break up the work any way you want

Gulag Black = 11500 lbs



Gulag Blue = 9500 lbs


Gulag Red = 6500 lbs


Gulag Yellow = 4500 lbs


Thursday August 2, 2018


CROSSFIT
AMRAP 14
10 Toes to Bar
15 Burpees
2 Rope Climbs


ENDURANCE
Stations
800 meter run/ 10 Man makers
400 meter run/ 20 DB lunges
800 meter run/ 40Air squats
400 meter run/ 20 DB lunges
800 meter run/ 10 Man makers

Wednesday August 1, 2018


CROSSFIT

Clean + Front Squat+ Push Jerk Complex
Every 3 minutes complete:
Min 0 & 3: 2 Cleans + 3 FS + 2 Push Jerk
Min 6 & 9: 2 Cleans + 2 FS + 2 Push Jerk
Min 12 & 15: 1 Clean + 2 FS + 1 Push Jerk
**increase weight each round


AMRAP 7
35 DU
10 DL (use final weight from complex)


Tuesday July 31, 2018


CROSSFIT
3 Rounds For Time
10 Hang Power Snatch 135/95
20 HSPU
30 Pistols (alternating)


ENDURANCE
8x 50 meter lunge/350 meter run

Monday July 30, 2018


CROSSFIT
July XMAS 1
AMRAP 5
12 Med Ball Cleans 20/14
11 MB Thrusters
10 MB Sit-ups
Rest 2 Min


July XMAS 2
AMRAP 5
9 KB Swings 53/35
8 Goblet Lunges
7 SDHP
Rest 2 Min


July XMAS 3
AMRAP 5
6 DL 155/105
5 Hang Power Cleans
4 Shoulder to Ovhd
Rest 2 Min


July XMAS 4
AMRAP 5
3 BJ 30/24
2 C2B Pull-ups
1 Bar MU



Score each AMRAP separately

Sunday July 29, 2018


ENDURANCE
6 Rounds:
600 meter run
21 Wall Balls
15 Weighted Box step-ups
9 Burpees

Friday July 27, 2018


CROSSFIT
MK Shuffle
2 min Rounds
Every 2 minutes complete
15 KBS 53/35 then
Max Rep Snatch 155/105 for remainder of the first minute
Rest 1 min
Continue until you complete 30 Snatch


Thursday July 26, 2018


CROSSFIT
3 Rounds for Time
10 Front Squats 185/125
5 Bar Muscle Ups
15 BJ 30/24



ENDURANCE
4×1000 meter repeats RI: 3 minutes