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CrossFit — July 16, 2019

CrossFit — July 16, 2019

WOD Strength+Skill Perform 6 squat therapy between sets Shoulder Press (5×7) shoot for previous 7 rep on 4th set WOD Nate (AMRAP – Rounds and


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CrossFit — July 15, 2019

WOD Strength+Skill Back Squat (5×7) shoot for previous 7 rep on 4th set WOD Metcon (AMRAP – Reps) 12 min AMRAP 400 m run Max


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CrossFit — July 13, 2019

WOD Metcon (AMRAP – Reps) 28 min AMRAP: 120 cal row 40 situps 100 KBS (1.5/1pd) 40 situps 80 burpee 40 situps 60 goblet squat


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CrossFit — July 12, 2019

WOD Strength+Skill 10-15 min working on mobility WOD Metcon (Time) 800m run 21 thruster (95/65) 21 pullup 600m run 15 thruster 15 pullup 400m run


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CrossFit — July 11, 2019

WOD Strength+Skill 12 min EMOM FTG — alternating 7 PP @ 82% 7 pendlay row Push Press (6×7) Pendlay Row (6×7) WOD Metcon (Time) 3


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CrossFit — July 10, 2019

WOD Strength+Skill Snatch Grip Deadlift (5×5 @ 62% DL) 5 ring row between rounds — last set max ring row increase ring row difficulty as needed


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CrossFit — July 9, 2019

WOD Strength+Skill Tempo Back Squat (5×5) :03 down — :02 pause — :01 up increasing in weight as able WOD Metcon (Time) 10 strict pullup 10


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CrossFit — July 8, 2019

WOD Strength+Skill 10 min EMOM — alternating 5 tall box jump (record your height) 2 rope climb Metcon (Distance) Tall Box Jump tall means whatever is


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CrossFit — July 6, 2019

WOD WOD Metcon (AMRAP – Rounds and Reps) 30 min AMRAP / partner 6-12-18-24 burpee db thruster (50/35) 2x situp 200m run split up work


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CrossFit — July 5, 2019

WOD Strength+Skill To the track — bring one DB with you! 100m sprint (Time) 5x100m sprint WOD Metcon (Time) 10-9-8…1 alt DB cluster (50/35) 30 yd


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