CrossFit WOD, July 17, 2019

Deadlifts week 2 Deadlift (8-8-8) 3 sets of 8 reps ALL @ 67% Metcon (AMRAP – Rounds and Reps) AMRAP 8 mins 12 sumo deadlift 9 bench press off ground 6 overhead squat 40/25 barbell RX+ 60/40 NO dropping weights for this workout Scale load front squat sub for OHS

CrossFit WOD, July 16, 2019

Ropes and Squats Skills & Technique 15: Rope technique and warm up the FS Metcon (AMRAP – Rounds and Reps) Every 2 minutes for as long as possible complete: From 0:00-2:00 4 m rope climbs, 2 ascents 80/60kg front squats, 2 reps From 2:00-4:00 4 m rope climbs, 2 ascents 80/60kg front squats, 4 reps…

CrossFit WOD, July 13, 2019

Saturday 9am CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups In pairs CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# In Pairs

CrossFit WOD, July 11, 2019

5k 5k Row (Time) Max Effort 5k Row 2 heats – 08 35 Weightlifting Snatch technique complex power snatch + hang snatch + snatch + overhead squat 4-5 sets of 2-3 reps/complex long complex – light weight – strict technique Perform the sets alternate to the 5k row & cheer on rowers between sets

CrossFit WOD, July 10, 2019

Deadlift test week Deadlift (5-5-3-3-3-1-1-1-1-1) Find your current 1 rep max deadlift Rep scheme is a suggestion only Straight backs are a non-negotiable or you could get injured and the number on the whiteboard is not as important as a healthy YOU Metcon (AMRAP – Rounds and Reps) Burpee over bar + Back squat Ladder…

CrossFit WOD, July 9, 2019

Triangle Couplet Gymnastics 15: Strength + Core gymnastics practice EMOM 6 rounds/12 mins min 1- Strict pull-up negatives into shrug 1+5 (3-6 reps) min 1- 2 knee squat to 1 extension (ea leg 2-6 reps) min 2- V-Up 10 reps, rest 30 secs Metcon (Time) Triangle Couplet 15-10-6 reps for time of: Thrusters Bar muscle-ups…

CrossFit WOD, July 8, 2019

Oi Oly Clean and Jerk (1-1-1-1-1-1-1) Metcon (AMRAP – Reps) Burpee + Backsquat Ladder For the ladder pattern, perform 1 rep of each exercise, then 2 reps of each, then 3 reps of each and so on, continuing as long as you can till the 10 min cap 55/35 scale – moderately light load