CrossFit WOD, August 3, 2021

Undertow

Warm-up
Run 400m
3 rounds
10 Goodmorning (pvc)
5 ring row
20-30 DU/SU

Mobility
:30 band pull apart
:30 cobra/sphynx
:30 Sampson
X3

Weightlifting
Shoulder Press (3-3-3-3-3)
70%

Metcon
25:00 cap
Undertow (Time)
5 Rounds
10 Deadlift 225/155#
20 Pull-ups
50 Double unders

CrossFit WOD, August 2, 2021

8-2-21

Just a Body and a Box Needed (AMRAP – Rounds and Reps)
20:00
10 Box Jump (put height in memo)
15 Pushup
20 Situp
25 Air Squats

Extra Work
Optional
2k Row (Time)
Max Effort 2k Row

CrossFit WOD, July 30, 2021

Shoulder Touches, DU’s

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
10 Shoulder Dislocates
10 Bench Press (bar)
10 KB Swings (light)
15 Ab-mat Sit-ups

Weightlifting
MOD (18:00 CAP)
Bench Press (3-3-3-3-3 Ascending)

Metcon
Shoulder Touches, DU’s (AMRAP – Reps)
15:00 AMRAP of:
2 Shoulder Touches
10 DU’s
4 Shoulder Touches
10 DU’s
6 Shoulder Touches
10 DU’s
8 Shoulder Touches
10 DU’s
10 Shoulder Touches
10 DU’s
Start over at the top

Score is # of Shoulder Touches
Scale to KB/DB Push Press,
Post weight in comments
Rx+ =
1,2,3,4,5 HSPU’s and 20 DU’s

Slam Jam (Time)
5 Rounds
20 Slamballs 20/15#
15 T2B
10 Push-up

CrossFit WOD, July 29, 2021

Back Squat EMOM

Warm-up
Arm/Leg Swings
3:00 Bike or Row
Death by Back Squat (AMRAP – Reps)
225#/155# Rx+ 275/185
Minute 1 – 1 rep
Min 2–. 2 reps
Min 3 — 3 reps
And so on until failed within minute
Death by Wallball (AMRAP – Rounds)
EMOM
MIN 1 – 1 WB
Min 2- 2 WB
……. until you can’t.
If you fail you will record that. But will go back 3 rounds and repeat until last person finishes
So if last round complete is 10. You will go back to 7 and do 7/min until all are done

CrossFit WOD, July 28, 2021

Deadlifts, Row, Ring Dips

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
200m Row
10 Straight-leg Deadlifts
20 Lunges

MOD
Bring Sally Up Squat (Weight)
For Air Squats enter 1 as your score
Tabata Plank Holds
:20/:10 or :40/:20
scale to :10/:20 or :20/:40
Rx+ = 4:00 unbroken

Metcon
Deadlifts, Row, Ring Dips (Time)
5 RFT of:
10 Deadlifts 185/125#
250m Row
10 Ring Dips
Rx+ =225/155#, 500m Row
*scale Ring Dips to 15 Box Dips

Metcon
Option 2
Row ‘n Swing to the 21 (AMRAP – Rounds and Reps)
20:00 Clock
30/25 Calorie Row
50 RKB Swing 53/35#
Then with remaining time rounds of
7 HR Push-ups
7 WB 20/14#
7 Pull-ups

Rx+
70/53#
C2B

CrossFit WOD, July 27, 2021

CrossFit Games Open 11.5

Warm-up
Warm-up
Arm/Leg Swings
:30 Samson Stretch L&R
2 Rounds of:
15 Russian KB Swings
10 Front Squats (bar)
10 Shoulder Press

Weightlifting
Power Clean & Push Jerk (Weight)
Work up to a moderate weight
No maxes!

Metcon
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
CrossFit Games Open 11.5 (Masters) (AMRAP – Rounds and Reps)
20:00 AMRAP of:
5 Power Cleans 130/75#
10 T2B
15 Wallball 20/10# 9’ male/female

Metcon
Option 2
Deadball (AMRAP – Rounds and Reps)
20:00 AMRAP
15 Wallballs
10 Deadlift 185/135 Rx+ 225/155
5 Burpees

CrossFit WOD, July 26, 2021

Front Squat, Box Jumps, Run

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
10 Shoulder Dislocates
10 Good Mornings
15 Ab-mat Sit-ups
200m Row or Run

MOD
500m Row (Time)
Max Effort 500m Row

Take up to 3 attempts
Set Rower to countdown to 500m
Post score in one-hundredths

Metcon
Option 1
Front Squat, Box Jumps, Run (Time)
4 RFT of:
10 Front Squats 115/75#
15 Box Jumps 24/20”
400m Run or 500m Row
Rx+ = 135/95#
Front sq, Box Jump, Run lite (Time)
METCON
4 RFT of:
10 Front Squats 75/55
15 Box Jumps 20/16
400m Run or 500m Row

CrossFit WOD, July 24, 2021

Stranger Things

Stranger Things (AMRAP – Reps)
Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Bike/Row
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

CrossFit WOD, July 23, 2021

Clean Up Aisle 8

Weightlifting
Clean (1RM)
Power or squat if necessary. Squat cleans for experienced lifters. They are only necessary if weight is too heavy for power clean. Catching weight in power position(Chest height) and riding into a squat is not a squat clean.

Metcon
Clean Up Aisle 8 (Time)
8 Rounds— 20:00 cap
8 Power cleans 95/65
8 Box Jump 24/20
8 Wallballs 14/10
8 Burpees

Rx+ 135/95, 30/24, 20/14