CrossFit WOD, July 10, 2020

Dirt Nap

Weightlifting
Hang Clean (1×1)
Hang sq clean heavy single

Metcon
Dirt Nap (Time)
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

CrossFit WOD, July 9, 2020

Oh Deere

Metcon
Oh Deere (Time)
For Time:
50/35 Calorie Row
50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row
50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row
50/35 Calorie Assault Bike

Recovery
10-15 Minutes of Stretching & Rolling

Recommended Targets:
* Quads
* Hamstrings
* Upper Back
* Lower Back

CrossFit WOD, July 8, 2020

Slumber Party

Metcon
Slumber Party (Time)
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of "Cindy"
800 Meter Run

Finisher
No Score
3 Giant Sets:
20 Weighted AbMat Sit-Ups
25 AbMat Sit-ups (Unweighted)
30 Second Hollow Hold

Rest 2 Minutes Between Sets

CrossFit WOD, July 7, 2020

Deadbolt

Weightlifting
Deadlift (5-4-3)
FOCUS ON FORM AND STRENGTH
heavy set of 5
heavier set of 4
heaviest set of 3 (record)

Metcon
Deadbolt (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)

CrossFit WOD, July 6, 2020

Stub Hub

Metcon
Stub Hub (Time)
21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Assault Bike or Row
Overhead Squats (95/65)

Strength
Front Squat (1×2)
Record the heaviest weight
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 65% 1RM
Set 2: 8 Reps @ 70% 1RM
Set 3: 6 Reps @ 75% 1RM
Set 4: 4 Reps @ 85% 1RM
Set 5: 2 Reps @ 90% 1RM

CrossFit WOD, July 4, 2020

Lumberjack 20

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, 2020

Battleship

Weightlifting
Pause front squats (Weight)
On the Minute x 8:
2 Pausing Front Squats (2 Seconds)

Metcon
Battleship (Time)
5 Rounds For Time:
10 Front Squats (155/105)
20/15 Calorie Row

CrossFit WOD, July 2, 2020

Strict Press Lynne

Metcon
Strict Press Lynne (AMRAP – Reps)
5 Rounds:
Max Unbroken Strict Presses (95/65)
Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets

STRICT PRESS

The weight on the barbell should be something on the lighter side
When fresh, this should be a load that you could strict press for 20+ reps unbroken
The barbell will come from the ground – meaning you’ll power clean it to the front rack for the first rep

STRICT PULL-UPS

If you have 15+ unassisted strict pull-ups unbroken when fresh, let’s complete this station as written
If you’re not quite there, consider a light band, ring rows, or another variation listed in "modifications"
Within the workout, we want to be able to complete at least 7 reps per round to get the right stimulus

CrossFit WOD, July 1, 2020

Dirt Devil

Metcon
Dirt Devil (Time)
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50’s/35’s)

Score slowest of the rounds
Only Rx if all 5 rounds done under 4:00, scale accordingly