CrossFit WOD, July 31, 2019

Ninja Turtle

Metcon
Ninja Turtle (Time)
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike

Score slowest interval

CrossFit WOD, July 30, 2019

Kelly Rowland

Metcon
Kelly Rowland (Time)
50/35 Calorie Row
3 Rounds of "Kelly"
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

CrossFit WOD, July 29, 2019

Beef Jerky

Weightlifting
Push Jerk (1×3)
Heavy Triple

Metcon
Beef jerky (AMRAP – Rounds and Reps)
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (165/115)

CrossFit WOD, July 28, 2019

Funtastic

Metcon
Funtastic (AMRAP – Rounds and Reps)
30:00 AMRAP
Row 500m
50 Squats
40 DU or 80 SU
30 AKB 53/35#
20 Pushups
10 pull-ups/ring row

CrossFit WOD, July 27, 2019

The Hardie

Metcon
The Hardie (AMRAP – Rounds and Reps)
20:19 AMRAP
BUY IN: 600m Run
The AMRAP with remaining time:
61 Double Unders
24 Deadlift 185/135#
13 Burpee Box Jump Over 24/20"
10 T2B
8 HSPU
1 RMU

20:19 AMRAP (for year of Games qualification)

600M run buy-in (for 60+ age group)

61 DUs (for age when qualified)

24 Deadlift 185/135# (for global rank in 2018)

13 Burpee Box Jump Over @ 24/20 (for months since shoulder surgery)

10 T2B (for number of Games athletes per division)

8 HSPU (for month of Games)

1 RMU (for # of Beaufort County athletes to qualify for the games)

CrossFit WOD, July 26, 2019

Hop Scotch

Weightlifting
3 Position Power Snatch (1×1)
build to a heavy complex

Metcon
HopScotch (Time)
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

CrossFit WOD, July 23, 2019

Nowhere Fast

Weightlifting
Power Snatch Complex (1×1)
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

Metcon
Nowhere Fast (Time)
For Time:
50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

CrossFit WOD, July 22, 2019

Hot Sauce

Metcon
Hot Sauce (4 Rounds for reps)
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)