CrossFit WOD, July 22, 2020

By WODs

The Happiest Days of our Lives

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Press (E2:30 x 5, 5 Reps Increasing)
Every 2:30 for 5 rounds, perform 5 Push Press off the rack. Increase the weight each round and record your heaviest 5. Form over load.

Metcon
The Happiest Days of our Lives (AMRAP – Rounds and Reps)
9 Min AMRAP:

2 Single Arm DB Push Press (R)
2 Burpees
2 Single Arm DB Push Press (L)
2 Burpees
4 Single Arm DB Push Press (R)
4 Burpees
4 Single Arm DB Push Press (L)
4 Burpees
6 SADBPP (R)
6 Burpees
6 SADBPP (L)
6 Burpees

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

* STIMULUS * Smooth and steady, unbroken in the PP into the 8/10’s. Pace your burpees. Increase PP/burpee reps after completing 2/2, 4/4 etc on each arm.
Rep # = Round (2 = Rd 1, 4=Rd 2, 6=Rd 3.)

Mods –
1.) Dumbbell weight
2.) No push-up burpees

Extra Work

CrossFit WOD, July 23, 2020

By WODs

Goodbye Blue Sky

Warm-up
Warm-up
Coach’s Choice

Metcon
Goodbye Blue Sky (Time)
For time: 35 Min Cap

2000/1850m Row
18 Power Cleans
25 Hollow Rocks
1500m/1375m Row
13 Power Cleans
25 Hollow Rocks
1000/900m Row
8 Power Cleans
25 Hollow Rocks
500/450m Row
3 Power Cleans
25 Hollow Rocks

Rx = 115/75#
Rx+ = 135/95#

* STIMULUS * Pace your row. Weight you can manage sets of 3 for the Cleans. Break up hollow early to avoid failure.

Mods –
1.) Clean weight
2.) Hollow scales/sit-ups

Extra Work

CrossFit WOD, July 24, 2020

By WODs

Empty Spaces

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (E2:30 x 5, 5 Reps Increasing)
Every 2:30 x 5 rounds, perform 5 Back Squats off the rack. Increase the weight each round and record your heaviest 5. Focus on form over load.

Metcon
Empty Spaces (Time)
For time: 12 Min Cap

21-15-9-6-3
Pull-ups
Front Squat

Rx = 95/65# + Pull-ups
Rx+ = 115/75# + Chest to Bar

* STIMULUS * Break up your Pull-ups/Squats early to avoid breaking up too much in the lower reps.

Mods –
1.) Jumping pull-ups/Banded/Double DB Row
2.) Squat weight/Goblet squats

Extra Work

CrossFit WOD, July 25, 2020

By WODs

One of My Turns

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon (Weight)
9 Min EMOM:

Min 1 – 10 Banded Good Morning
Min 2 – 12 Banded Pull-aparts
Min 3 – 100m Run

* Same band all 3 sets
** Increase your intensity on the runs each round

Metcon
One of My Turns (AMRAP – Rounds and Reps)
14 Min AMRAP:

5 Deadlift
100m Single Arm DB Overhead Carry
300m Run

Rx = 155/105# Bar + 35/20# DB
Rx+ = 185/125# Bar + 50/35# DB

* STIMULUS * Unbroken weight on barbell. Switch as needed on the DB carry.

Mods –
1.) Deadlift weight/bar height
2.) DB/Carry weight
3.) 350m Row/900m Bike

CrossFit WOD, July 20, 2020

By WODs

Nancy

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Overhead Squat (E2M x 5, 3 Reps)
Every 2 minutes for 5 rounds, perform 3 Overhead Squats off the rack. Increase the weight each round to your comfort level. Focus on form and positions, not load. Modify to Front Squats if need be. Record your heaviest 3.

Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

** 20 Min CAP **

* STIMULUS * Close to unbroken on your OHS. Scale to 10 reps or lighter weight if needed! Pace your runs.

Mods –
1.) 500m Row
2.) 75/55#
3.) 10 OHS or Front Squats

Extra Work