CrossFit WOD, July 28, 2021

By WODs

7/28

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (15 mins to 1RM)

Metcon
7/28 (AMRAP – Rounds and Reps)
8 Min AMRAP

8 Front Rack Lunges 75/65
8 Burpees Over the Bar

Rx+ 95/75

*Stimulus*

Mods –

Extra Work

CrossFit WOD, July 29, 2021

By WODs

7/29

Warm-up
Warm-up
Coach’s Choice

EMOM
Metcon
9 Min EMOM

Min 1 – 14 Hammer Curls 7/7
Min 2 – 12 Tricep Kickbacks 6/6
Min 3 – 100 M Run

Metcon
7/29 (AMRAP – Rounds and Reps)
12 Min AMRAP

400 M Run
12 Renegade Row 35/20#
12 Alternating Dumbell Snatches 35/20#

Rx+ = 50/35#

*Stimulus*

Mods –

Extra Work

CrossFit WOD, July 30, 2021

By WODs

7/30

Warm-up
Warm-up
Coach’s Choice

Metcon
7/30 (4 Rounds for reps)
4 Rounds: For Total Reps

1 Min Max Cal Bike
– 1 Min Rest –
1 Min Max Rope Climbs
– 1 Min Rest –
1 Min Max Double Unders
– 1 Min Rest –
1 Min Max Sit-Ups
– 1 Min Rest –

Extra Work

CrossFit WOD, July 24, 2021

By WODs

Hero WOD Challenge Week 1

Warm-up
Warm-up
Coach’s Choice

Metcon
Small (Time)
3 Rounds for Time of:

Row 1000m
50 Burpees
50 Box Jumps 24/20”
Run 800m

Rx = w/ a partner
Rx+ = Solo

Dedicated to U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, who died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

The "Small" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, June 12, 2011 (110612).