CrossFit WOD, July 23, 2019


Skill EMOM 4
Before starting, warm up

3 sets;
20 single unders
10 lunges
5 tic-tocs

Spend a couple minutes learning the Turkish Get Up:

Do this as a group, in a circle, with little or no weight. Your coach will lead you step by step.

16 minutes
Min 1: 10-100 Double Unders
Min 2: 20 Overhead plate lunge
Min 3: 1-5 Pull Ups or Muscle Ups
Min 4: Turkish Get Ups, 1 or 2 per side

Pick numbers you can hit easily in a minute. You’re looking to build skill, not burn out.

1000m Row (Time)
Max Effort 1000m Row

CrossFit WOD, July 22, 2019


Overhead Squat or Front Squat (6-6-6-6-6)
Alternating EMOM 10 with :30 hollow plank
Surfer on Acid (Time)
3 Rounds for time of:
Run 400 meters
21 Burpees

RX+ = 5 Bar Muscle Ups to finish each round

David Guetta @ Ultra:

CrossFit WOD, July 21, 2019


50 Minute eMoM:
Russian KBS
Mountain climbers
Box jumps 16/12
Calorie row

Each exercise should be performed for 45-50 seconds, allowing transition time.

CrossFit WOD, July 20, 2019


Hang Power Snatch (1-1-1-1-1-1-1)

Metcon (3 Rounds for reps)
3 x 1,000m row
Rest a minimum of 5 minutes between efforts

Each row should be performed with a furious, but consistent effort. By the 500m mark of each effort, you should definitely believe you have gone out way to fast, and while you are not going to slow down or stop during this interval, you will "for sure" not go this hard again.

CrossFit WOD, July 19, 2019


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

This is one of the harder WODs you will do this month.

Scale and modify to be able to do no more than 3 sets of 10 box jumps and 3 sets of 10 wall balls with minimal rest.

An RX+ athlete should do this workout unbroken in 25 minutes.

Modify your workout to finish in the 25-35 minute range.

Use a weight that allows perfect form.

Read this to improve your wall ball: