Saturday - 150723
CrossFit WOD: Strength: Paused Overhead Squat 2-2-2-2-2 *4sec pause at the bottom of each rep Metcon: For time: 200m Farmer Carry (#22.5/15,x2) Into: 10-9-8-7-6-5-4-3-2-1 Pullups Box Jumps Into 200m Farmer Carry
Friday - 140723
CrossFit WOD: Strength: E2.5MOM for 15min: Push Jerk 2-2-2-1-1-1 Metcon: AMRAP in 18min of: 6 Bar Muscle-ups 10 Front Rack Lunges (#43/30) 16 Medball Situps (#10/6) Weightlifting: Part 1- 6-7 sets: 2 High hang Power snatch (low catch) 50-60% Part 2- Pausing Power Snatch Pausing Squat Snatch
Thursday - 130723
CrossFit WOD: Strength: Barbell Good Mornings 10-8-8-8-6 *form over load! Metcon: 4 Rounds for time: 4-3-2-1 Rope Climbs 12 DB Box Step-overs (#22.5/15,x2) 20 Pushups Endurance: Row/Bike for max distance in 35min *E2.5MOM perform 1 round of: 15 Situps 10 Wallballs (#10/6) 5 Burpees
Wednesday - 120723
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-5-5-5 Metcon: 8 Rounds for max reps: On a 2:00 clock Run 200m 10 Wallballs (#10/6) AMRAP Toes-to-bar in remaining time Endurance: In Pairs, AMRAP in 35min of: Partner 1: Max Distance Row Partner 2: 1 Round: 15 Plate G2OH (#20/15)
Tuesday - 110723
CrossFit WOD: Strength: 15min build up load for the complex: 1 Paused Power Clean (3sec pause under the knee) 1 Power Clean 2 Front Squats Metcon: AMRAP in 15min of: 20 Air-Squats 4 Hang Clean and Jerks (#70/45) 20 Situps 8 C2B Pullups Endurance: 12 Rounds for time: 9
Monday - 100723
CrossFit WOD: Strength: EMOM for 12min: 1 - 5 Weighted Pullups 2 - 20sec Handstand Hold Metcon: 3 Rounds For time: 20 DB S2OH (#22.5/15,x1) 15 Deadlifts (#100/70) 10 Burpees Endurance: AMRAP in 30min of: 2-4-6-8... Burpee Pullups Box Jump Overs Medball Cleans (#10/6) Ring
Sunday - 090723
CrossFit WOD: Strength: Back Squat 5-5-5-3-3 Metcon: 5 Rounds for max reps: 3min AMRAP: 8 Toes-to-bar 8 Dual DB Front Rack Lunges (#22.5/15,x2) 8 Burpees *Rest 1min between amraps Endurance: 10 Rounds for time: Run 200m 50 Double Unders 35 Medball Situps (#10/6) 20 Wallballs (#10/
Saturday - 080723
CrossFit WOD: Strength: EMOM for 12min: Even: Strict Press (3-3-3-2-2-2) Odd: 30sec Sandbag bearhug hold (AHAP) Metcon: AMRAP in 15min of: 5 Ring Dips 7 Hang Squat Cleans (#43/30) 9 ABmat Situps
Friday - 070723
CrossFit WOD: Strength: 15min build up load for the complex: Power Clean + Hang Power Clean + Front Rack Lunges (1+1+2) Metcon: For time: Bike 30/24 Cal 50 Thrusters (#35/25) 30 Burpees over the bar 10 Wall Walks Run 400m Weightlifting: Part 1- 6-7 sets: 2 Muscle Snatch
Thursday - 060723
CrossFit WOD: Strength: Front Squat 3-3-3-3-3 Metcon: AMRAP in 16min of: 12 Pullups 4 Sandbag Over Shoulder (#75/45) Run 400m Endurance: AMRAP in 40min of: Run 800m 50 Air-Squats 50 Situps 50 Mountain Climbers
Wednesday - 050723
CrossFit WOD: Strength: E2.5MOM for 6 Sets: 2 Split Jerks Metcon: For time: 50-40-30-20-10 Russian KB Swings (#32/24) Knees-to-elbows Endurance: For time: Row 1000m 50 Goblet Squats (#15/10) 40 Abmat Situps 30 Jumping Lunges 20 Burpee Box Jump Overs 10 Ring dips Run 800m 10 Ring dips
Tuesday - 040723
CrossFit WOD: Strength: Weighted Pushups 15min build up to an RM3 Metcon: For time: Run 800m 50 Thrusters (#20/15) 25 Burpee Box Jump Overs 12 Bar Muscle-ups Endurance: 7 Rounds for time: 14 Plate Thrusters (#20/15) 14 Burpees 14 Medball Cleans (#10/6) 14 Ring Rows 14 Plate
Monday - 030723
CrossFit WOD: Strength: E2MOM for 14min: Hang Squat Snatch + Overhead Squat (1+2) Metcon: 2 Rounds for time: 5 Rope Climbs 25 Overhead Squats (#43/30) 100 Double Unders Endurance: AMRAP in 36min of: Row 500m 45 Wallballs (#10/6) Run 400m 35 Plate G2OH (#20/15) Bike 30/24
Sunday - 020723
CrossFit WOD: Strength: Romanian Deadlifts 10-10-10 *20sec Hollow Hold after each set Metcon: "Nate" AMRAP in 20min of: 2 Ring Muscle-ups 4 HSPU 8 KB Swings (#32/24) Endurance: 5 Rounds for time: Run 800m 30 Pushups 30 Cal Bike CrossFit Strength: Part 1: 10 min 3 sets:
Saturday - 010723
CrossFit WOD: Skill: 20min Handstands practice Metcon: 4 Rounds for time: 30 Air Squats 15m Sandbag Carry (#75/45) 20 Pushups 15m Sandbag Carry 10 Pullups 15m Sandbag Carry
Friday - 300623
CrossFit WOD: Strength: Back Squat 5-5-5 *go heavy and rest to full recovery between sets Metcon: For time: 40 C2B Pullups 60 Burpee Box Jump 80 Hang DB Snatch (#22.5/15,x1) 100 Wallballs (#10/6) *Split reps as you like Weightlifting: Part 1: 6-7 sets: 2 NO jump