WOD – July 17, 2019

Work Out of the Day


 3 sets of the following complex –

2 Front Squats + 2 push press + 2 thrusters

then,

“190714 CrossFit.com WOD”

3 rounds for time of:
400m run
15 thrusters, 135/95lb
21 inverted burpees

Post time to beyond the whiteboard.  

WOD – July 16, 2019

Work Out of the Day


Bench Press 5-5-5-5-5

then,

“Pirates Cove”

For time:
50/40 calorie row
then, 30-20-10 reps of –
-pushups
-situps
-box jump overs, 24/20″

Post loads and time to beyond the whiteboard.  

WOD – July 15, 2019

Work Out of the Day


“180508 Crossfit.com WOD”

For time:
3 rounds of:
  5 bar muscle-ups
  5 snatches, 155/105lb
Then, 3 rounds of:
  15 deadlifts, 155/105lb
  30 squats
Then, 3 rounds of:
  5 bar muscle-ups
  5 cleans, 155/lb

Post time to beyond the whiteboard.

WOD – July 13, 2019

The only workout time today is 5pm!

Work Out of the Day


“Amanda Semi-Automatic”

9-7-5 reps for time of:
ring muscle ups
squat snatch, 135/95lb

rest 5 minutes, then

9-7-5 reps for time of:
power snatch, 135/95lb
deficit handstand pushups, 10/6″

rest 5 minutes, then

9-7-5 reps for time of:
overhead squat, 135/95lb
bar muscle ups

Post each time to beyond the whiteboard.  

WOD – July 12, 2019

Work Out of the Day


“Tabata Fight Gone Bad”

Tabata Wall Ball, 20/14lb, 10/9 ft
Tabata Sumo Deadlift High Pull, 75/55lb
Tabata Box Jump, 20″
Tabata Push Press, 75/55lb
Tabata Row for Calories

Post reps per movement and total reps to beyond the whiteboard.

WOD – July 11, 2019

Work Out of the Day


10 Legless Rope Climbs for time

or

10 Rope Climbs for time

then,

“Holding Pattern”

As many rounds as possible in 20 minutes of:
20 second chin hold
40 second handstand hold
60 second squat hold
20 second L sit hold
40 second support hold
60 second plank hold

Post time and rounds completed to beyond the whiteboard. 

WOD – July 10, 2019

Work Out of the Day


“Big Air”

5 rounds each for time of:
15/12 calorie bike
rest 3 minutes

then.

“Wipe Out”

As many rounds as possible in 16 minutes of:
15/12 calorie row
15 burpees
30 walking lunges
30 pushups

Post times and rounds completed to beyond the whiteboard.

WOD – July 6, 2019

Today is Fitness with a Friend Day!  We have workouts at 8am and 930am!

Work Out of the Day


“Pincers”

In teams of 2, 
for time:
400m farmers carry, 100/70lb
then,
10 rounds of –
-10 db step ups, 50/35lb
-20 situps
-10 db pushups
-40 double unders – db hold, 100/70lb
then,
200m farmers carry, 100/70lb

Post time to beyond the whiteboard.