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CrossFit — August 13, 2019

WOD Strength+Skill To the track! Metcon (AMRAP – Reps) 3×20 yd broad jump score is the fewest amount of jumps to complete WOD Metcon (Time) 200m run 20 squat 400m

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CrossFit — August 12, 2019

WOD Strength+Skill 12min EMOM alternating Metcon (AMRAP – Rounds) 30 DU Metcon (Weight) 5 Push Press WOD Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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CrossFit — August 10, 2019

WOD WOD Metcon (3 Rounds for reps) 10 min AMRAP relays 10min AMRAP 01 3 burpee, 3 pushup, 3 squat 2min rest 10min AMRAP 02 6 KB lunge, 6 KB

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CrossFit — August 9, 2019

WOD Strength+Skill Sled Pull (5x down and back) each pull must be down the gym and back work up to a heavy weight WOD Metcon (AMRAP – Reps) 16 min

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CrossFit — August 8, 2019

WOD Strength+Skill Thruster (5×5) shoot for previous 5 rep on fourth set WOD Metcon (AMRAP – Reps) 10 min AMRAP 5,10,15… thruster @ 40% PP 200m run score = total

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CrossFit — August 7, 2019

WOD Strength+Skill 12min EMOM — alternating Metcon (AMRAP – Reps) 5 handstand pushup working on skill — choose a progression that suits your current capacity but GET UPSIDE DOWN rx+ — perform all

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CrossFit — August 6, 2019

WOD Strength+Skill Clean and Jerk (5×3) Get heavy! You should be performing a squat clean. Drop the weight and reset between each rep. WOD Kelly (Time) 5 Rounds for time

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CrossFit — August 5, 2019

WOD Strength+Skill 12min EMOM — alternating Deadlift (6×5 @ 82%) Bent Over Row (6×5 w/ DB) perform 5 reps on each side with a dumbbell at a challenging weight WOD Metcon

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CrossFit — August 3, 2019

WOD WOD Metcon (AMRAP – Rounds) 34 min AMRAP — with partner 2, 4, 6… wallball (20/14) pullup KBS (1.5/1pd) pushup 200m run ascending ladder, starting at 2 reps increasing

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CrossFit — August 2, 2019

WOD Strength+Skill 10 min EMOM — alternating Shoulder Press (5×5 @ 81%) take it from the ground Pendlay Row (5×5) perform at same weight WOD Metcon (Time) 4 RFT 50

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