CrossFit WOD, August 1, 2020

By WODs

Small

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

* STIMULUS * Scale as needed! HERO WOD#1 of our challenge.

CrossFit WOD, July 27, 2020

By WODs

Vasoline

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (E2M x 5, 3 Reps Increasing)
Every 2 minutes for 10, perform 3 Back Squats increasing your weight each round. Focus on form and positions over load and record your heaviest 3.

Metcon
Vasoline (Time)
5 Rounds for time: 12 Min Cap

5 Single Arm DB Thruster (R)
25 Double Unders
5 Single Arm DB Thruster (L)
25 Double Unders

Rx = 35/20#
Rx+ = 50/35#

* STIMULUS * Unbroken weight for your DB Thrusters. Smooth on the rope, 15 attempts if practicing doubles.

Mods –
1.) DB weight/Push Press or Squat only if needed
2.) 40 Singles/15 DU Attempts

Extra Work

CrossFit WOD, July 28, 2020

By WODs

Lounge Fly

Warm-up
Warm-up
Coach’s Choice

Weightlifting
2 Snatch Deadlift + 2 Power Snatch (E2M x 5, Complex)
Every 2 minutes for 10, perform 2 Snatch grip Deadlifts + 2 Power Snatch. Hold on to the bar for the entire complex. Add weight each round to your comfort level.

Metcon
Lounge Fly (5 Rounds for reps)
5 Rounds for reps:

In 2 minutes complete:
200m Run
* Max Power Snatch in remaining time *
: 1 min rest between :

Rx = 115/75# + 200m Run
Rx+ = 135/95# + 250m Run

* STIMULUS * Push the run. Weight should be challenging singles on barbell. Look to stay consistent each round.

Mods –
1.) 200m Row
2.) Barbell weight

Extra Work

CrossFit WOD, July 30, 2020

By WODs

Still Remains

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Press (E2M x 5, 3 Reps)
No more 5’s! Every 2 minutes for 5 rounds, perform 3 Push Press off the rack. Increase the weight each round and record your heaviest 3. Don’t sacrifice form for load!

Metcon
Still Remains (Time)
6 Rounds for time: 14 Min Cap

8 Push Press
10 Toes to Bar
40 Mountain Climbers

Rx = 95/65#
Rx+ = 115/75#

* STIMULUS * Unbroken weight for your Push Press. Mix and match toes to bar if needed. Break up mountain climbers as needed.

Mods –
1.) Push Press weight
2.) Kipping knee-ups/V-ups
3.) Mountain height

Extra Work

CrossFit WOD, July 29, 2020

By WODs

Interstate Love Song

Warm-up
Warm-up
Coach’s Choice

Metcon
Interstate Love Song (AMRAP – Rounds and Reps)
28 Min AMRAP:

1000/900m Row
50m Pull Down/Drag back Sled 90/45#
20 Russian KBS 53/35#

* STIMULUS * Pace your row and stay steady under 30 strokes/min. Sled is behind you on the way down (25m) and you will be facing on the way back to the patio (25m) Unbroken weight for your Russian KBS.

Mods –
1.) 3k Bike
2.) Sled weight
3.) KB weight

Extra Work

CrossFit WOD, July 31, 2020

By WODs

Silvergun Superman

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon (3 Rounds for reps)
9 Min EMOM:
Min 1 – 10 Face-down DB Fly
Min 2 – 8 Cuban Press
Min 3 – 20m Farmers Carry

* Same weight for all 3 sets. Both arms at same time
** Both arms same time, same weight all 3 sets
*** Unbroken weight for carry. Can be DB or KB.

Metcon
Silvergun Superman (AMRAP – Rounds and Reps)
15 Min AMRAP:

150m Farmer Carry
12 DBall Over Shoulder
40m Bear Crawl

Rx = 35/20# + 70/50# DBall
Rx+ = 50/35# + 100/70# DBall

* STIMULUS * Break up Farmers as needed. Steady on the DBall. Hips above shoulders for crawls.

Mods –
1.) Carry weight (DB if needed)
2.) DBall weight

Extra Work
Metcon (Time)
3 sets –

10 Sit Ups
20 Russian Twists
30 Flutter Kicks

* Can use a DB or WB for Russian Twist