CrossFit WOD, July 15, 2020

Posted by

071520

Skill
Squats

Metcon
Metcon (3 Rounds for reps)
3 rounds of 5 1-min AMRAPs, rest 2 minutes between rounds:
1. DB box step ups 35/20
2. Ball slams
3. DB Snatch
4. Wall Balls
5. Bike/machine for cals

CrossFit WOD, July 13, 2020

Posted by

071320

Skill
Deadlifts

Metcon
Metcon (Time)
5 rounds for time
200 meter run
5 Dball over shoulder 70/50
15 Box Jumps 24/20
5 Dball over shoulder 70/50
*After Round 5, complete 1 more additional 200 meter run while holding your Dball.

CrossFit WOD, July 11, 2020

Posted by

Saturday 200711

Weightlifting
DB Upright Row (12-10-8-6)
3:3 tempo, RPE 8/10
Floor Press (12-10-8-6)
Use Dumbbells.
3:3 tempo, RPE 8/10
Goblet Squat (12-10-8-6)
3:3 tempo, RPE 8/10
Single DB Front Squat (12-10-8-6)
3:3 tempo, RPE 8/10

Metcon
Metcon (Time)
AMRAP/RFT pyramid.
Complete as many rounds as possible in 5 minutes:
1-2-3-…etc reps of
Box Jump Overs
Lemon Crushers

rest 2 minutes

x…3-2-1 reps of
Lemon Crushers
Box Jump Overs

CrossFit WOD, July 10, 2020

Posted by

Quadzilla

Weightlifting
Back Squat (15-15-15)
First working set should be 40%

Metcon
Metcon (Time)
3 Rounds for time:
15 DB Front Squats 50/35
25 Jumping Chest to bar Pullups

CrossFit WOD, July 9, 2020

Posted by

07092020

Weightlifting
Bench Press (5-5-5-5)
Complete 80 situps within the course of bench pressing.

Metcon
Tumilson (Time)
8 Rounds For Time of:
200m Run
11 Dumbbell Burpee Deadlifts, 60#
In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon "JT" Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011

CrossFit WOD, July 8, 2020

Posted by

07082020

Skill
8 minutes of Coach Led Core Drills!

Metcon
Metcon (2 Rounds for reps)
7 minute AMRAP:
12 Goblet lunges 53/35
12 box jumps

Rest 3 minutes

5 minute AMRAP
20 Double Unders
10 Ball slams 25/15