CrossFit WOD, August 10, 2019

31 Heroes

Metcon
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

if not enough sandbags carry a kettlebell or dumbell

Metcon
Option 2
30:00 AMRAP 8/10/19 (AMRAP – Rounds and Reps)
30:00 partner AMRAP
RUN 100 together
20 Box Jump 24/20
200 singles
40 squats
40 RKB 53/35
10 burpees. (Sorry)
Break up as needed

CrossFit WOD, August 9, 2019

Blockbuster

Metcon
Blockbuster (3 Rounds for reps)
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of "The Chief" (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of "The Chief" (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of "The Chief" (175/125)

1 Round of "The Chief":
3 Power Cleans
6 Push-ups
9 Air Squats

CrossFit WOD, August 7, 2019

Optimus Prime

Weightlifting
Deadlift (6-4-2)

Metcon
Optimus Prime (AMRAP – Reps)
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

Total # of Wallballs

CrossFit WOD, August 5, 2019

Rocket Power

Weightlifting
Snatch Complex (w/ohs) (1×1)
power snatch+OHS+squat snatch

Build to heavy complex

Metcon
Rocket Power (Time)
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)

CrossFit WOD, August 4, 2019

Sunday Teamer

Metcon
Sunday Teamer (AMRAP – Rounds and Reps)
Teams of 4 (or 2 cut in half if not enough people)
40:00
Run 200m
100 Squats
100 Pushups
Row 50 Cal
100 RKB 53/35
100 Sit-ups
Bike 50 Cals
100 Pull-ups
100 DB S2O 35/20

CrossFit WOD, August 3, 2019

Fight Gone Bad

Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit WOD, August 2, 2019

Cool Whip

Metcon
Cool Whip (Time)
3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees