CrossFit WOD, July 11, 2019

Bar Rescue

Weightlifting
Push Press (1×5)
Build to a heavy 5

Metcon
Bar Rescue (Time)
5 Rounds:
21 Deadlifts
12 Push Presses

Barbell: (115/85)

CrossFit WOD, July 10, 2019

Double Header

Metcon
Double Header (Time)
Buy-In:
35/25 Calorie Assault Bike

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Cash-Out:
35/25 Calorie Assault Bike

CrossFit WOD, July 7, 2019

Meet Me at The Station

Metcon
Meet Me at the Station (8 Rounds for reps)
8 Tabata Staions

1- Box Jumps 24/20"
2- Row
3- Push-ups
4- AKB 53/35#
5- Deadlift 185/135#
6- Pull-ups
7- Burpees
8- Air Squats

CrossFit WOD, July 6, 2019

Nail Biter

Metcon
Nail Biter (AMRAP – Reps)
4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

CrossFit WOD, July 4, 2019

Lumberjack 20

Metcon
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
Lumberjack 20 scaled version (Time)
Lumberjack 20 scaled version
20 Deadlifts 205/135#
400m Run
20 KB Swings 53/35#
400m Run
20 Overhead Squats 75/55#
400m Run
20 Burpees
400m Run
20 Pull-ups
400m Run
20 Box Jumps 24/20"
400m Run
20 Squat Cleans 75/ 55#
400m Run
Scale weights and run as needed

CrossFit WOD, July 3, 2019

Leg Work

Metcon
Leg Work (Time)
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike
Score slowest round