WODs

Sunday July 7, 2019


ENDURANCE
Buy In: 800 meter run and 100 Dubs
TWO ROUNDS:
45 HRPUs
30 Box Jumps
15 Deadlifts 225/175
Then:
800 meter run and 100 Dubs
TWO ROUNDS:
30 Wall Balls
20 T2KB
10 Tire Flips
Cash Out: 800 meter run and 100 Dubs

Friday July 5, 2019


CROSSFIT
Sisson
Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run, 200 m
If you’ve got a 20-lb. vest or body armor, wear it.


Wednesday July 3, 2019


CROSSFIT
Pedro 66
3 Rounds for Time
22 calorie Row
22 Shoulder-to-Overheads (95/65 lb)
22 Pull-Ups
22 Back Squats (95/65 lb)
22 Sit-Ups


Tuesday July 2, 2019


CROSSFIT
Will Lindsay
10 Rounds for Time
3 Devil Presses (2×50/35 lb)
22 Alternating Dumbbell Lunges (2×50/35 lb)
19 Air Squats
*Wear a Weight Vest if you have one (20/14 lb)


ENDURANCE
Sled & Calorie Shenanigans (Push/Pull)
Run 800
Then 2 rounds:
50 meter sled Push 70/45
50 meter sled drag 115/90
Run 400
Then 4 rounds:
50 meter sled Push 70/45
50 meter sled drag 115/90
Run 800
Then 2 rounds:
50 meter sled Push 70/45
50 meter sled drag 115/90

Monday July 1, 2019


CROSSFIT
Nate
AMRAP 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 70/53


Sunday June 30, 2019


CROSSFIT
Buy In: 1 Mile run or 2k Row
3 Rounds:
30 box jumps
20 Push Press 115/85
30 Push-ups
Cash Out: 1 Mile run or 2k Row

Friday June 28, 2019


CROSSFIT
Hot Air
On the 5:00 x 5
30 Air Squats
20/15 Calorie Row
7 Power Snatches 115/75
Time remaining in each 5 min window is rest. Record times for all 5 rounds.



Hot Air Round 2


Hot Air Round 4


Hot Air Round 3


Hot Air Round 5


Thursday June 27, 2019


CROSSFIT
10 Rounds for Time
30 DU
10 Pull-ups
10 MB Cleans 20/14


ENDURANCE
5k row/5k run (yes, both)

Wednesday June 26, 2019


CROSSFIT
Every 90 Seconds for 8 Rounds (12 min)
3 Power Cleans
2 Front Squats
1 Push Jerk
*increasing weight
then


Sprint 800m for Time


Tuesday June 25, 2019


CROSSFIT
On a Tabata Clock to Completion
100 KB Swings 53/35
100 Abmat Sit-ups
then
50 Thrusters 95/65
50 Burpee over Bar
then
25 Push Press 95/65
25 Hang Power Cleans
*Complete each couplet before moving to the next


Odd Object Fun
4 ROUNDS
400 meter run
10 tire flips
300m log carry or OVHD plate carry
30 slam ball slams
300m sled drag 95/70

ENDURANCE