CrossFit WOD, July 27, 2018

A Whole Lotta Pullin’

Warm-up
5:00
Run 100m
10 Air Squats
10 Pvc Passthrough

Mobility
6:00
1:00 Bottom Squat
1:00 Sampson each side
x2

Weightlifting
15:00 CAP
Deadlift (5-5-5-AMRAP)
70%

Warm-up
Burgener warmup
1. Dip drive
2. Dip drive> shrug
3. Dip drive >shrug >high elbows
4. Muscle snatch
5. Widen feet overhead squat
Feet back to jump position
6. hang snatch jump feet out
Feet back to jump position
7. Full snatch Jump feet out

Metcon
20:00 CAP
A Whole Lotta Pullin’ (Time)
9 Snatches 95/65
Row 2000/1800m
15 Snatch
Row 1000/900m
21 Snatch
Row 500/450m
Rx+ 135/95

Power or full snatch acceptable
first row=3 Second row=2 third row=1

CrossFit WOD, July 26, 2018

Hell Triplet

Warm-up
6:00
Run 100
10 Squats
10 Sit-ups

Mobility
1:00 thread needle each side
1:00 pigeon pose each side
1:00 bottom squat

Weightlifting
Whiteboard lift
Bear Complex (1RM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon
Hell Triplet (AMRAP – Rounds and Reps)
AMRAP In 14:00
8 Hang Power Cleans 155/105
12 Front Squat
24 DU

CrossFit WOD, July 25, 2018

Fortitude

Warm-up
Run/Row 250
3 Rounds
10 Sit-up
10 PVC Passthrough
10 Active Sampson Stretch each side

Mobility
1:00 Cobra/Sphynx
:30 Twisted cross each side
x2

Metcon
Fortitude
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

Metcon
EMOM Pull-Ups (AMRAP – Reps)
5:00 EMOM
Pull-Ups
Rx+ C2B

CrossFit WOD, July 24, 2018

Rings and Thrusters

Warm-up
400m Row
Then 2 Rounds
10 Air Squat
10 Push-up

Mobility
1:00 Pigeon each side
1:00 Thread the Needle each side

Weightlifting
Snatch Pull+ Power Snatch+Snatch (10×1)
Pull, PS, Snatch = 1 rep

ascend or find moderately heavy and stay with it, post heaviest rep

Metcon
Rings and Thrusters (Time)
800m Run
21 Ring Dips
15 Thrusters 95/65
400 m Run
15 Ring dips
10 Thrusters
200m Run
9 Ring dips
5 Thrusters
Rx + 9 RMU each round
135/95

CrossFit WOD, July 23, 2018

Sore Subject

Warm-up
ROW 250M
THEN:

5 Stiff-Legged Deadlifts
5 Front Squats
5 Reverse Lunges (Each Leg)
5 Strict Press
5 Elbow Rotations
5 Back Squats

Mobility
Glute Activation
Banded side steps with squat

Weightlifting
Back Squat (3-3-3-3-3)
5 sets of 3 at challenging to heavy weight 70-80%
Front Rack Lunge (12-12-12)
6 each leg at challenging weight WITH GOOD FORM

Metcon
Sore Subject (AMRAP – Reps)
Alternating Tabata x 8 Minutes:
Back Squat (45/35) from ground
Double Unders

It is basically 2 tabata combined (8 mins instead of 4)
8 Rounds:
:20 Seconds Back Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

CrossFit WOD, July 21, 2018

Saturday WOD 7/21/18

Warm-up
Run 250
10 slamballs
10 wallballs
10 push-up
10 knee raises
10 box jump/step
10 push press (bar)

Metcon
It’s Party Time (Time)
Partner WOD
(or teams)
100 Calorie Row
200m Run
100 Slamballs 20/10
200m Run
100 WB 20/14
200m Run
50 Push-ups
100m run
50 K2E or Knee raises
100m run
50 Box Jumps 24/20
100m run
50 Push Press 95/65#
100m Run

Scale anyway you wish
All Movements and row may be broken up as desired. All Running must be done together

CrossFit WOD, July 20, 2018

Dippin Clean

Weightlifting
Curtis P (2-2-2-2-2-2-2)
1 Clean, 1 Lunge each leg, Push Press = 1-rep
Work up to a heavy single

60% of Push Press

Metcon
Dippin Clean (Time)
5 Rounds
5 Ring Row + Ring dip
10 Power Cleans 135/95
15 T2B
Rx+ Ring MU
165/115#

CrossFit WOD, July 19, 2018

Dumbell Fun

Weightlifting
Deadlift (5-4-3-2-1+ AMRAP)
70%

Metcon
Dumbbell Fun (Time)
4 Rounds
200M Run
10 DB Snatch Right Hand 50/35#
5 C2B Pull-ups
10 DB Snatch Right Hand
5 One-Leg DL each Side
Rx+ Squat Snatch
BMU

PMOD
Work on a goat skill

CrossFit WOD, July 18, 2018

Lost Count

Metcon

Warm-up
400M Light Row
then 3 rounds
10 push-ups
10 Air Squats

Mobility
1:00 Pigeon Pose each side
2:00 Athlete choice Foam rolling
Lost Count (Time)
For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
Three 100M Sprints

CrossFit WOD, July 17, 2018

Fran Ladder

Warm-up
Row
1000/800m

Weightlifting
Deadlift (1-1-1-1-1-1)
60%
Deficit 45Lb Plate
10 Second pause mid Shin
10 second pause above knee
on Clock called by coach

Metcon
Fran Ladder (AMRAP – Reps)
12:00
3 Thrusters 95/65
3 Pullup
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
…….
Rx+ 135/96