CrossFit WOD, July 29, 2020

Rest Stop

Rest Stop (3 Rounds for reps)
AMRAP 5:
600 Meter Run
1 Round of "Cindy"
Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of "Cindy"
Max Squat Cleans (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of "Cindy"
Max Squat Cleans (185/135)

CrossFit WOD, July 28, 2020

Overreaction

Weightlifting
Press/Jerk Complex (build to heavy complex)
2 Push Press +3 Push Jerk = 1 complex
Overreaction (Time)
15-12-9:
Push Press (115/85)
Dumbbell Box Step Overs (50/35) (24"/20")

Directly Into…

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24"/20")

CrossFit WOD, July 27, 2020

Core Cash Out

Metcon
2k Row (Time)
Max Effort 2k Row

Weightlifting
Deadlift (1RM)

Finisher
Tabata Plank Holds
:20/:10 or :40/:20
scale to :10/:20 or :20/:40
Rx+ = 4:00 unbroken

CrossFit WOD, July 25, 2020

LadyBug

Metcon
Lady Bug (Time)
3 Rounds For Time:
1 Round of "Kelly"
1 Round of "Helen"

1 Kelly = 400m run
30 Box Jump 24/20
30 WB 20/14
1 Helen = 400m run
21 AKB 53/35
12 pull-ups

CrossFit WOD, July 24, 2020

DT

Weightlifting
DT Complex (1×1)
3 DL
3 Hang Power Clean
3 Push Jerk

Build to heavy complex

Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

CrossFit WOD, July 22, 2020

Poker Face

Metcon
Poker Face (3 Rounds for reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24"/20")