CrossFit WOD, August 22, 2019

Firsty Fursday

19.Tree (AMRAP – Rounds and Reps)
24 Minute AMRAP

8 Snatches*
40 Double Unders
400m Row

*Snatch weight increases each round.

Men’s RX = 95/135/155/185/205

Women’s RX
53/73/93/103/113

If you get to a weight that is too much for you, note how far you got and then drop down the weight to continue moving on the workout.

CrossFit WOD, August 21, 2019

Wednesday

Push Press (3-3-3-3…)
Build to heavy set of 3 for the day. Focus on perfect dip and drive positions.
Metcon (Time)
RX:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Ups [Strict HSPU]
Toes To Bar
Butterfly Sit Ups

CrossFit WOD, August 20, 2019

Rope Climb practice and a FUN 20 minute chipper

Rope Climb Skill Work (1-1-1-1-1-1-1)
Practice Rope Climbing.
Legless, 1 hand, Inverted etc..

Take 10 minutes and get better.
Maníaco Con Una Cesta de Frutas (Time)
5 rounds for time of:
Run 400 meters
30 Box Jumps or Step Ups 24/20"
30 Walking Lunges
2 Rope Climbs 15′ (A1A 12/9/12)

OLD SCHOOL TRUE SCHOOL HIP HOP:

CrossFit WOD, August 19, 2019

Monday

Overhead Squat or Front Squat (2-2-2-2)
Alternate every 3MOM with :45 of abs, then a rest minute.

Build to heavier than last week, 90%.

12 Minute Party (AMRAP – Reps)
12 Minute AMRAP:
50 Calorie Row
40 Wall Ball shots
30 Power Cleans 115/83
20 Burpees Over the Bar

RX+ = 155/103#, Finish Round with 10 muscle ups

CrossFit WOD, August 18, 2019

Sundayyyyyyyy

Strength
Turkish Get Up (1-1-1-1-1-1-1)

Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats

CrossFit WOD, August 16, 2019

Friday

Post Malone (3 Rounds for reps)
At 0:00
21 – 15 – 9
Deadlift (155/113)[225/155]
HSPU

At 10:00
15 – 12 – 9
Ring Dips
Mountain Climbers (Count rights only, knees touch elbows)
Butterfly Sit Ups

At 20:00
12 – 9 – 6
Burpee Plate Ground to Overhead (45/25)
Pull Ups [Bar Muscle Ups]

CrossFit WOD, August 15, 2019

Thirstday

Metcon
36 Minute EMOM
(:50 on, :10 transition)

1: Wall Sit
2: 4 ft-long Burpees
3: Ring Rows
4: Goblet Step Ups (use a weight of any kind)
5: Row/Bike/Ski/Run
6: Rest

CrossFit WOD, August 14, 2019

Wednesday

Split Jerk (2-2-2-2-2…)
build up in weight

Focus on technique and only build in weight if technique is there.
Metcon (Time)
20 – 15 – 10 – 5

Power Clean (135/93)
Toes To Bar

CrossFit WOD, August 13, 2019

Tuesday

Metcon
12 Minute EMOM:

1: 10 Strict HSPU (Scale Appropriately)
2: 1 or 2 Legless Rope Climbs on Low Ropes (Or 4 King Kongs)
3: 40 Double Unders

We aren’t scoring anything here. Work hard and pick numbers that are appropriate for you.
The Wall (Time)
Run 800 meters
80 Wall Ball Shots 20/14#, 10/9′
Run 800 meters

Every break on wall balls is immediate 5 burpee penalty.