CrossFit WOD, July 17, 2018

Tuesday

Warm-up
Warm-up
Dynamic
– Lunges
– High Knees
– Butt Kickers

BB Warm-Up
– DL
– HPC
– FS
– PP

Metcon
Josie
Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

CrossFit WOD, July 16, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

2 Rounds
– 10 Ring Rows
– 10 PVC Pass Throughs
– 5 Kang Squats w/ Sotts Press (PVC)
– 10 Hollow Rocks
– 10 Supermans

Strength
Snatch (3 Snatches E2MOM for 14 min – Ascending)
– DOES NOT NEED TO BE Touch-and-Go

– Can Drop and QUICKLY Re-Grip

Metcon
Metcon
9-15-21
– Chest to Bar Pull Ups
– OH Squat 95/65

CrossFit WOD, July 14, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
20 Min AMRAP

In Teams of 2:
– 30/21 Cal – Bike/Ski/Row
– 60 DB Snatches (50/35)
– 30/21 Cal – Bike/Ski/Row
– 200m Run w/ Wall Ball 20/14

Both athletes carry WB on run.

CrossFit WOD, July 13, 2018

Friday WOD

Warm-up
Warm-up
Run 400m

2 Rounds:
– 10 PVC Around the Worlds (ea direction)
– 10 Banded Pull Aparts
– 10 Air Squats
– 3 Wall Walks
– 10 Good Mornings

Strength
Push Press (3×4 – Ascending)

Metcon
Metcon
4 Rounds for Time:
– 15 KB Swings (53/35)
– 20 KB Goblet Squats (53/35)
– 25 Abmat Sit-Ups

CrossFit WOD, July 12, 2018

Thursday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 10 Single Leg Deadlifts (ea leg)
– 10 Ring Rows
– 10 Banded Good Mornings
– 10 Yoga Push Ups

Metcon
Roy
5 Rounds for time of:
15 Deadlifts, 225#
20 Box Jumps, 24"
25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009

CrossFit WOD, July 11, 2018

Wednesday WOD

Warm-up
Warm-up
500m row – last 100m – no leg drive – hips and arm finish only

Mobility
– Twisted Cross
– Pigeon/Spiderman

2 Rounds –
– 10 PVC Pass Throughs
– 10 Good Mornings
– 10 PVC OH Squats

Group Burgener Warm-Up

Strength
Hang Squat Snatch + Snatch (12 min to find heavy single of complex)

Metcon
Metcon
10 min AMRAP:
– 20 Burpees
– 15 Snatches (75/55)
– 15 Burpees
– 15 Snatches (105/75)
– 10 Burpees
– 15 Snatches (135/95)
– 5 Burpees
– Max Reps Snatches (165/115)

CrossFit WOD, July 10, 2018

Tuesday WOD

Warm-up
Warm-up
Run 400m

3 Rounds:
– 5 Inch Worms
– 10 KB Swings
– 15 Air Squats
– Samson Stretch

Metcon
Metcon
3 Rounds for time:
– 20/14 Cal – Air Bike/Ski
– 75 Double Unders
– 20 DB Front Rack Lunges (50’s/35’s)
– Rest 1 min between rounds

Midline
Metcon
Alternating Tabata
6 Rounds – 12 min total
– Hollow Rocks
– Superman Holds

CrossFit WOD, July 9, 2018

Monday WOD

Warm-up
Warm-up
Run 400m

3 Rounds:
– 5 Kang Squats
– 7 Yoga Push Ups
– 10 Ring Rows

Strength
Front Squat (12 min to establish 3RM for day)

Metcon
Metcon
AMRAP 16 minutes of:
3 Pull-ups, strict
6 Push-ups, Hand-release
9 Wall Ball Shots, 20/14

CrossFit WOD, July 7, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
For Time:
In teams of 2:

45 Snatches (135/95)
15 Muscle-ups
45 Clean & Jerks (135/95)
15 Muscle-ups
45 Thrusters (135/95)
15 Muscle-ups

Inspired by CompTrain’s "Van Damme"

CrossFit WOD, July 6, 2018

Friday WOD

Warm-up
Warm-up
3 min steady pace – Bike/Ski/Row

2 Rounds:
– 10 KB Swings
– 10 V-Ups
– 5 Kang Squats
– 25 Jumping Jacks

Strength
Back Squat (Find heavy set of 3 for day in 12 min)

Metcon
Metcon
For time:
400m Run
40 Ring Rows
400m Run
40 Med Ball Cleans 20/14
400m Run
40 Knees-to-elbows
400m Run