Category: Uncategorized

CrossFit WOD, July 17, 2020

071720 Skill Core Work Metcon Metcon (4 Rounds for reps) E6MOM for 24 minutes: 500 Meter Row 20 Abmat SItups 20 Single Arm DB Thrusters 50/35

CrossFit WOD, July 16, 2020

071620 Skill Pullups Metcon Metcon (AMRAP – Rounds and Reps) 10-min AMRAP – 12 Hang Power Cleans 115/75 (or 35-45% 1RM) – 36 Double Unders

CrossFit WOD, July 15, 2020

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

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

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… Read more »

CrossFit WOD, July 10, 2020

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

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

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