CrossFit WOD, July 7, 2022
7.7.2022Repeat of 6.13.2022 Look back to see your improvements!Sumo Deadlift (5@75%, 5@80%, max 85%)Metcon (AMRAP - Rounds and Reps)3xs 2 min work 1 min rest [...]
7.7.2022Repeat of 6.13.2022 Look back to see your improvements!Sumo Deadlift (5@75%, 5@80%, max 85%)Metcon (AMRAP - Rounds and Reps)3xs 2 min work 1 min rest [...]
7.6.2022Accessory Work3x5 Single Leg RDL Bulgarian Split Squat Banded Sissy Squat 3x 5 Cuban Press 5 Inverted KB Press 12 Face PullsMetcon (AMRAP - Rounds [...]
7.5.2022Split Jerk (Build to 1rm drop 20% 3x2)Metcon (AMRAP - Rounds and Reps)13 min Amrap 3 Squat Clean & Jerk 115/75 (rx+ 155/105) 6 Burpees [...]
7.4.2022Happy 4th of July! 1 class today, 9am with coach Rodel!Metcon (Time)For Time 800 M Run 50 Wall Balls 20/14 100 Double Unders 50 Push [...]
7.3.2022Skill Workmuscle upNasty Girls (Time)3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Flat Mile (Time)Flat Mile - [...]
7.2.20224th of July 1 WOD 9amSumo Deadlift (5@75%, 3@85%, max @ 95%)Metcon (Time)10-9-8-7-6-5-4-3-2-1 rest 1 minute 1-2-3-4-5-6-7-8-9-10 Push Ups Double Unders
7.1.20224th of July 1 Class 9amThe Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell [...]
6.30.2022Skill WorkRope ClimbMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 100 M Run 30 DB Walking Lunge 20/10 (rx+ 35/20) 2 Rope Climbs (rx+ legless) [...]
6.29.2022Push Press (5@75%, 3@85%, max @ 95%)Metcon (Time)For Time 500 M Row 40 Jumping Lunge 30 KB Swings 35/26 (rx+ 53/35) 20 KB Snatch 10 [...]
6.28.2022Skill Work6 min EMOM 1 Clean pull - 50% 1 power clean 1 hang squat clean 1 squat cleanClean (5@75%, 3@85%, 3x1 @ 95%)Metcon (Weight)12 [...]