CrossFit WOD, August 1, 2019

Thursday

EMOM 5000
3 Rounds

Minute 1: Double Unders to :50
Minute 2: Russian plate Twist 15/10# to :50
Minute 3: L sit hanging flutter kick, hang or hold to :50

Age of Empires (Time)
90/70 Calorie Row
70 Kettlebell Swings (53/35)
50 Weighted Box Step Ups (53/35)
30 Burpee Pull Ups
10 Alternating Turkish Get Ups (53/35)

Need to be under control on Turkish Get Ups.

CrossFit WOD, July 31, 2019

CRUNCH CAKES

Front Rack Lunge (10-10-10-10-10)
In place, per leg. Use barbell, dumbbell or kettlebell. Move well. Alternating EMOM with :30 hollow plank.
Invictus Sprint Chipper (Time)
For time:
5 Shoulder to Overhead (135/93)
10 Power Cleans (135/93)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead

RX+ 185/123

Choose a weight you can do close to unbroken on the first set. DO NOT over-estimate – always under estimate. This is loaded cardio. Be safe. If you’re not sure, go light and quick vs. slow and heavy. Use dumbbells as needed.

CrossFit WOD, July 30, 2019

SKILLLLZZZZZZZ

Skill EMOM 15
Skill EMOM 15
3 Times through, 1 or 2 good sets of the movement and then rest remainder of minute.

1: Strict Pull Ups
2: Handstands/HS Walk
3: Ring Dips/Muscle Ups
4: Push Ups
5: Hollow Rocks

Go Fast Blast (Time)
21-15-9
Push Up
Sit Up
Air squat
Run 200 meters

21 push ups, 21 sit ups, 21 squats, run 200 meters, 15 push ups, etc.

Repeat! Get after it.

CrossFit WOD, July 29, 2019

Monday

Overhead Squat or Front Squat (5 – 5 – 5 – 5 – 5)
Alternate EMOM with :30 Russian Twists or Flutter Kicks.

Try to go heavier than last week.

Metcon (Time)
4 Rounds for Time:

20 Alternating DB Snatch (53/35)
15 DB Goblet Squats
10 Over the DB Burpees

CrossFit WOD, July 28, 2019

Nasty Girls

Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#