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7/21/2017

By: 0

CrossFit WOD:
A. Every 1:30 x 4:30
Strict Press
5 @ 65%
3 @ 75%
1 @ 85%
B. Every 2:00 x 6:00
Strict Press
3 @ 80% x 3 sets
+
6 rounds:
8 DB Push Press Right
:10 OH Hold
8 DB Push Press Left
:10 OH Hold
8 Toes to Bar

Burn WOD:
5 rounds:
Single Leg Landmine Deadlift x 8/side rest 1:00
Birddog x 10 reps (5/side) rest 1:00
Low Hips Bear Crawl x 25 meters rest 1:00
Overhead Waiter Carry x 25 meter/arm rest 1:00
Plank March x :30 rest 1:00
+
On a 16 minute Running Clock:
4 minute cap per station:
Station 1:
500m Run
Station 2:
600m Row
Station 3:
600m Ski
Station 4:
1200m Bike
*the remainder of time at each station is rest*

7/20/2017

By: 0

CrossFit WOD:
A. Clean Grip Banded DL – 8 x 3 @ 65% – EMOM
B1. KB Suitcase Carry AHAP x 50m rest as needed
B2. Side Lying Abduction x 8/leg rest as needed x 3 sets
+
5 Rounds:
12 Deadlifts 115/75
12 Front Squats 115/75
12 Box Jump Overs

Burn WOD:
In Groups of 2:
Assault Bike:
1 minute ON
1 minute OFF
x 10 sets (each person will ride for 10 total minutes)
+
5 rounds:
15 DBL DB Deadlifts
15 DBL DB Front Squats
60 Single Unders

7/18/2017

By: 0

CrossFit WOD:
A. Turkish Getup x 16 reps (8/arm)
B. EMOM x 12
odd – 3 Negative Pull-Ups
even – 8 – 15 Push-Ups
+
AMRAP 10
8 Strict Press 75/45
8 Strict Pull-Ups

Burn WOD:
A. EMOM x 12
odd – 3 Negative Pull-Ups
even – 8 – 10 Push-Ups
+
AMRAP 12
300m Run
8 DB Strict Press
8 Strict Pull-Ups

7/17/2017

By: 0

CrossFit WOD:
For time:
50 Weighted Step Ups 20″ (50/35)
800m Run
40 Wall Ball Shots 30/20
800m Run
30 Back Squats 165/115
800m Run
+
4 sets:
12 SA Overhead Sit-Ups
rest 1:00

Burn WOD:
For time:
50 Weighted Step Ups 20″
800m Run
50 Wall Ball Shots
800m Run
50 KB Jump Squats
800m Run
+
100 Abmat Sit-Ups

7/14/2017

By: 0

CrossFit WOD:
A. Every 1:30 x 4:30
Strict Press
5 @ 65%
3 @ 75%
1 @ 85%
B. Every 2:00 x 6:00
Strict Press
5 @ 75% x 3 sets
+
EMOM x 15
minute 1 – 10/7 Calorie AB
minute 2 – 15 Push Ball (20/14)
minute 3 – 10-15 Push-Ups

Burn WOD:
EMOM x 24
minute 1 – 10/7 Calorie Assault Bike
minute 2 – 10-15 Medball Over the Shoulder Cleans
minute 3 – 10-15 Box Push-Ups
minute 4 – 3-4 Pull-Up Negatives
+
Core Cashout

7/13/2017

By: 0

CrossFit WOD:
A. Clean Grip Banded DL – 10 x 3 rest :30 bt sets @ 60%
B1. Lateral Box Step x 8/leg rest :30 bt sides (add weight as desired)
B2. Barbell Hip Thrust x 8-10 reps rest as needed x 3 sets
+
For time in teams of 2:
50 Sandbag Over Shoulder Cleans (100/80)
50 DB Burpee Box Step Overs 20″ (50/35)
*partners start at oppostie stations both working at the same time*
*partition the reps however you’d like*

Burn WOD:
AMRAP 20
800m Run
40 DB Burpee Box Step Overs
30 DB Rowing Push-Ups
20 DB Walking Lunge Steps
10 DB Deadlifts
800m Run