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WOD

Thursday 08.01.2019

POSTED ON July 31, 2019

WDO | Thursday 08.01.2019

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Warm Up:
5 muscle clean
5 clean high pull
5 squat clean
5 push jerk
x3
 
Foundation: Build to a 1RM clean and jerk every :90 until failure. Starting weight is 75% of max clean.
 
Metcon: time cap 8min
 
RX (Level 1)
40 box jumps 30/24
20 squat cleans 155/105
for time

WOD

Wednesday 07.31.2019

POSTED ON July 30, 2019

WDO | Wednesday 07.31.2019

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Warm Up:
5 muscle snatch
5 split snatch
50ft walk on toes
50ft broad jump
x3
 
Foundation: 15min
“CrossFit Games 2012”
Standing broad jump for distance. Athletes will have three attempts to complete a standing broad jump for distance. Athletes will be ranked by distance of the furthest of their three attempts.
 
Metcon: “CrossFit Games 2012”
 
RX (Level 1)
3 rounds for time
8 Split snatch, alternating legs 115/75
7 Bar muscle-ups
400m run

WOD

Tuesday 07.30.2019

POSTED ON July 29, 2019

WDO | Tuesday 07.30.2019

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Warm Up:
50ft bear crawl
8 russian baby makers
5 hips down push ups
x3
 
5 empty bar good mornings
5 empty bar deadlifts
5 half burpee
x3 then…
 
Build to a moderate 5 rep deadlift (aim 70%+)
 
Metcon:
Games: 3:15
Regionals: 4:00
Advanced: 5:15
Average: 6:30
 
“CrossFit Games 2008 WOD B”
 
RX
5 rounds for time
5 Deadlifts (275/185)
10 Burpees

WOD

Monday 07.29.2019

POSTED ON July 28, 2019

WDO | Monday 07.29.2019

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Warm Up:
800m jog then…
5 muscle cleans
5 hang power cleans
5 front squats
x2-3 sets *work to a moderate heavy power clean before you row
 
Metcon: 20min Time Cap
 
RX/Intermediate/Beginner
 
3000m/2500m row
 
1RM Power Clean
 
Cool Down: 3 rounds for quality
15 banded good mornings
15 banded tricep push downs
1min plank walk out

WOD

Saturday 07.27.2019

POSTED ON July 26, 2019

WDO | Saturday 07.27.2019

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Warm Up:
:15 barbell hold overhead
5 strict press
50ft broad jump
x3
 
Foundation:
A. Build to a 3RM push press from the ground in 15min.
 
Metcon: (12min)
 
RX (Level 1)
1 minute dumbbell hang squat clean 50/35
1 minute burpee
1 minute box jump 24/20
2 minute dumbbell hang squat clean 50/35
2 minutes burpee
2 minute box jump 24/20
1 minute dumbbell hang squat clean 50/35
1 minute burpee
1 minute box jump 24/20

WOD

Friday 07.26.2019

POSTED ON July 25, 2019

WDO | Friday 07.26.2019

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Warm Up:
50ft duck walk
10 calf raises
10 cossack squats
10 behind neck thruster
x3
 
Strength: 20min
A. Back Squat 4 sets of 5 at 70% of 1RM
 
Metcon: “Bill”
 
RX (Level 1)
5 rounds for time
9 thrusters 95/65
9 toes 2 bar

WOD

Thursday 07.25.2019

POSTED ON July 24, 2019

WDO | Thursday 07.25.2019

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Aerobic Metcon:
 
10min AMRAP
500m row
100ft prisoner lunge
100 single unders
25 sit ups
 
rest 5min
 
10min AMRAP
400m run
20 wall balls
10 strict push ups
15 arch rocks
 
rest 5min
 
10min AMRAP
30/20 cal bike
20 kettlebell swings
10 strict pull ups
1min plank
 
Cool Down: 3 rounds for quality
1min standing straddle
10 cossack squats 1min couch L/R

WOD

Wednesday 07.24.2019

POSTED ON July 23, 2019

WDO | Wednesday 07.24.2019

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Warm Up:
5 muscle snatch
5 snatch high pulls
5 power snatch
5 behind the neck thrusters
x3
 
Foundation: EMOM 12min
1st min Z press 3-5 L/R
2nd min headstand hold :45
3rd min 6 strict hspu + 3 kipping
4th min 25 bent knee hollow rock

WOD

Tuesday 07.23.2019

POSTED ON July 22, 2019

WDO | Tuesday 07.23.2019

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Warm Up:
:15 ring support hold
10 prone pass throughs
5 low amplitude ring swings
30ft crab walk
x3
 
Foundation:
A. Ring Muscle Up 5 sets of 2-4; rest 1min between Scaled #1: 5 sets of 6 jumping ring muscle up Scaled #2: 5 sets of 10 ring muscle up transitions
 
Metcon: 25min time cap
RX (Level 1)
6 front squats 165/110
30 double unders
100m run
10 rounds for time

WOD

Monday 07.22.2019

POSTED ON July 21, 2019

WDO | Monday 07.22.2019

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Warm Up:
5 scap push ups
50ft bear crawl
:20 dead hang
x3
5 clapping push ups
10 prone pass throughs
5 hollow to arch kips
x3 then…
Build to a weight that’s heavier than what you plan to use in the Metcon for 3-5 reps.
 
Metcon: “Richard”
 
RX (Level 1)
1:30 work
10 bench press 185/125
ME pull ups remaining time
1:30 rest
5 rounds for time

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