CrossFit WOD, August 8, 2020

Saturday

Warm-up
Warm-up
EMOM x 8 MINUTES
Min 1 – :45 Bike (Start EZ, increasing pace each round)
Min 2 – 10-15 Air Squats + 10-15 V-Ups

Workout
Metcon
2 SETS FOR TIME
60/45 Cal Bike
50 Single DB Thruster (50/35)|(35/25)
30 Toes to Bar

-Rest 3:00 b/t Sets-

(Score is Time)

Finisher
Metcon
3 SETS
10 DB Pull-Overs
10 Single DB Skull Crushers

(No Measure)

CrossFit WOD, August 7, 2020

Friday

Warm-up
Warm-up
AMRAP x 6 MINUTES
10 Alt. Elbow Punches
5 Good Mornings
5 Slow RDLs
5 Upright Rows
5 Shoulder Press

Into…

EMOM x 4 MINUTES
Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers
Min 2 – 10 Alt. Groiners + Max Squat Jumps

Strength
Deadlift (2RM)
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Deadlift

(Score is Weight)

Hero Workout
DT
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
Warm-up
Mobility

CrossFit WOD, August 6, 2020

Thursday

Warm-up
Warm-up
2:00 Bike (Increasing pace every :30)

Into…

EMOM x 8 MINUTES
MIN 1 – :25 Lunges / :25 Step-Ups
MIN 2 – :25 KB Deadlift / :25 KB Swings

Workout
Metcon
EVERY 4:00 x 5 SETS
30 KB Swings (53/35)|(35/26)
10/10 SA Front Rack Step-Ups (24/20)*
10 Box Jump Over

*10 reps on right arm / 10 reps on left arm, legs alternate every rep

(No Measure)

Finisher
Metcon
8 SETS
TABATA (:20 on/:10 off)
MOVT 1 – Alt. Quadruped Bird Dog
MOVT 2 – Heel Taps*

*Laying down with the feet flat on the ground. Shoulders lift off the ground and you reach side to side towards each heel.

(No Measure)

CrossFit WOD, August 5, 2020

Wednesday

Warm-up
Warm-up
2:00 Row*
*Increase pace every :30

Into…

AMRAP x 6 MINUTES
10 Alt Groiners
10 Alt Lunges w/ Torso Twist
10 Tempo Air Squats (3221)
10 Empty Barbell Kang Squats

Strength
Back Squat (2RM)
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Back Squat

(Score is Weight)

Workout
Metcon
ON A 12:00 RUNNING CLOCK…
1000/800m Row
60 Sit-Ups
30 Back Squats|(135/95)
Max Meter on a machine In Time Remaining…

(Score is Meters)

185/135
Warm-up
Mobility

CrossFit WOD, August 4, 2020

Tuesday

Warm-up
Warm-up
2 ROUNDS
:30 Lying Banded Hamstring Stretch (R) / (L)*
:30 Alt Groiners

*Band around midfoot, lay back and extend banded leg up leaving other leg on the ground

AMRAP x 7 MINUTES
10 Scap Push-Ups
10 Scap Pull-Ups
10 Single DB Sumo Deadlift
20 High Knees in Place
20 Butt Kickers in Pace

Workout
Metcon
AMRAP x 9 MINUTES
15 DB Sumo Deadlifts (50/35)|(35/25)
15 Pull-Ups
200m Run

-Rest 1:00-

AMRAP x 6 MINUTES
10 DB Sumo Deadlifts
10 Chest to Bar Pull-Ups
100m Run

-Rest 1:00-

AMRAP x 3 MINUTES
Max DB Renegade Row

(Score is Rounds + Reps)

Finisher
Metcon
2-3 SETS
10 Slow DB Romanian Deadlift
10/10 Slow Single Leg Glute Bridge

(No Measure)

CrossFit WOD, August 3, 2020

Monday

Warm-up
Warm-up
3 ROUNDS
2 Wall Walks
10 DB Plank Taps
6/6 DB Arnold Press
8 Up Downs

Strength
Shoulder Press (2RM)
ON A 15:00 RUNNING CLOCK…
Build to a 2RM Strict Press

(Score is Weight)

Workout
Metcon
EMOM x 15 MINUTES*
Min 1 – 8-12 Strict Press (95/65)|(65/45)
Min 2 – 8-12 Power Snatches
Min 3 – 8-12 Burpees Over Bar

*Athlete choice on reps for all three movements.

(No Measure)

CrossFit WOD, August 2, 2020

Sunday

Warm-up
Warm-up
2 SETS
:15 Lateral Leg Swings (R)
:15 Lateral Leg Swings (L)
:15 Butt Kickers
:15 High Knees
:15 Squat Jumps
:15 Tuck Jumps

-:30 Rest b/t Sets-

2 SETS
100m Run
10 Med Ball Front Squats
5 Box Jumps

-:30 Rest b/t Sets-

Workout
Kelly
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Cool Down
Warm-up
FOR RECOVERY
400m Walk Nasal Breathing Only

(No Measure)

CrossFit WOD, August 1, 2020

Saturday

Warm-up
Warm-up
1 SET
1:00 Cat Cow
1:00 Inch Worms
1:00 Alt. Groiners
1:00 Plank

Into…

2-3 ROUNDS
10 Scap Pull-Ups
5 Empty Barbell Slow Good Mornings
10 Empty Barbell Bent Over Rows
5 Empty Barbell Slow RDL

Strength
Deadlift (1×5)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Deadlift

(Score is Weight)

Workout
Metcon
FOR QUALITY
21-15-12-9-6
Strict Pull-Ups or Ring Rows
3-6-9-12-15
"Library" Deadlift (Athlete Choice, Heavy)*

*Library DL = Complete Control and Quiet to the Floor

(Score is Weight)

Warm-up
Mobility

CrossFit WOD, July 31, 2020

Friday

Warm-up
Warm-up
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Scap Push-Ups
10 Slow Deadbugs

Into…

AMRAP x 5 MINUTES
30 Single Unders
20 Reverse Lunges
10 Kang Squats

Workout
Metcon
5 SETS
50 Double Unders
25 Sit Ups
20 Jumping Lunges
1:00 DBL KB Front Rack Hold (53/35)|(35/26)
:30 DBL KB Floor Press Hold

-:30 Walking Rest Between Sets-

(Score is Time)

Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Rolling Focus on Upper Back & Lats

(No Measure)

CrossFit WOD, July 30, 2020

Thursday

Warm-up
Warm-up
GENERAL WARM-UP
3 ROUNDS
:30 Bike
10 Alt Groiners
5 Inch Worms + Push-Up

Into…

SPECIFIC WARM-UP
3 ROUNDS
:30 Bike (75% across)
5/5 Single Arm Upright Row
5/5 Single Arm DB Strict Press
10 Scap Pull-Ups

Workout
Metcon
AMRAP x 20 MINUTES
4-6-8-10 and so on…
Toes to Bar
Alt. DB Hang Snatch (50/35)|(35/20)

*12/10 Cal Bike After Each Full Set

(Score is Rounds + Reps)