Friday WOD
FRIDAY CROSSFIT 07/05/19 SPORT: A. Back Squat (4 x 2 @ 80%) B. AMRAP x 12 minutes 14 box jumps 12 pistols 10 toes to bar GRIND: A. Back Rack Lunge (3 x 8 (ea. side)) reverse lunge B. AMRAP x 12 minutes 16 calorie row 12 kB box step ups 16 Russian KB Swings
Wednesday WOD
WEDNESDAY CROSSFIT 07/03/19 SPORT & GRIND: A. EMOM x 12 minutes (4 sets) min 1) :30 bat wing rows min 2) :20 KB overhead carry, each arm OR :30 wall walks + :10 nose to wall hold min 3) :30 banded dead bug BANDED DEAD BUG GRIND: B. EMOM x 12 minutes (4 sets) min […]
Tuesday WOD
TUESDAY CROSSFIT 07/02/19 SPORT: A. Back Squat (4 x 3 @ 85%) GRIND: A. FFE SPLIT SQUAT 3 x 8 (each leg) Split Squat with front foot elevated rack a barbell on your back or hold 2 kettlebells suitcase style SPORT & GRIND: 3 rounds, each for time: 40 wall ball shots 20 burpees 10/7 […]
Monday WOD
MONDAY CROSSFIT 07/01/19 SPORT: A. Power Clean (2RM) take 15 minutes to find a 2RM B. 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# GRIND: A1. Med Ball Throw (5 x 5) Chest pass against the wall or pass to a […]
Friday WOD
FRIDAY CROSSFIT 06/28/19 SPORT: A. Back Squat (4 x 3 @ 83%) B. In 9 minutes, complete: BUY IN: 15 power snatches, 95#/65# 15 overhead squats In remaining time, AMRAP: 6 Push Press, 95#/65# 6 Front Rack Lunge, each 6 Toes to Bar GRIND: A. Cossack Squat (3 x 8 ea.) lateral lunge B. In […]
Thursday WOD
THURSDAY GRIND 06/27/19 Complete with a partner: 3 min each station, alternating every 30 seconds: 0:00-12:00 – row – sled push – burpee – shuttle run, mid gym and back 12:00-15:00 15:00-27:00 – bike – ski erg – d ball shoulders – sandbag squat
Wednesday WOD
WEDNESDAY CROSSFIT 06/26/19 SPORT: A. Deadlift (5RM 8RPE) deadlift with mini band B. 100 double-unders 40 wall ball shots 30 box jump 20 power cleans, 135#/95# 30 box jumps 40 wb shots 100 double-unders 14 minute time cap GRIND: A. Single Leg Romanian Deadlift (3 x 8 ea.) B. 4 rounds 100 m KB carry, […]
Tuesday WOD
TUESDAY CROSSFIT 06/25/19 SPORT: A. Bench Press (5 x 5 climbing) B. EMOM x 14 minutes min 0-4) 10-12 burpees to the blocks min 4-5) rest min 5-9) 100 m sprint min 9-10) rest min 10-14) 10/7 calorie bike *complete each round as quickly as possible GRIND: A. Floor Press (5 x 5 8RPE) B. […]
Monday WOD
MONDAY CROSSFIT 06/24/19 SPORT: A. Back Squat (6 x 3 @ 90% of 3RM ) Every 2:30 for 15 minutes B. AMRAP x 14 minutes 8 toes to bar 10 DB/KB hang clean and jerk, 50#/35# 12 pistol squats 14/12 calorie row hang clean and jerk- 5 each arm GRIND: A. Box Squat (4 x […]
Friday WOD
FRIDAY CROSSFIT 06/21/19 SPORT: A. Front Squat (3RM, then -10% for 2 x 3) B. 3 rounds 40 KB swings 20 Box jumps 400 m run GRIND: A. Weighted Step-ups 4 x 8 (each side) step up to ballistic block or box holding dumbbells, kettlebells, or barbell in the front rack B. 3 rounds 40/30 […]
