Strength/Skill: Ring work (muscle ups, dips, push ups)
WOD: 21-15-9-15-21
Jumping Lunges
K2E
*complete 21 sit ups between each round
Categories
Tag: WOD
Categories
WOD for July 17, 2018
Strength/Skill: Clean work from boxes
WOD: Run 800m
Then 4 rounds
10 plate push ups (45/35)
5 full snatches (95/65)
20 walking lunges
Run 800m
Categories
WOD for July 16, 2018
Strength/Skill: 3 rounds of 10 DB bench presses and 10 1 leg DB russian DLs
WOD: 15 min AMRAP
5 strict pull ups
Run 100m
8 HSPUs
20 DUs
Categories
WOD for July 13, 2018
Strength/Skill: 3 rounds of 10 hang power snatches @ 60% and 10 bar on back jump squats (45/35)
WOD: EMOTM for 15 mins
Mins 0,3,6,9,12 complete 12 DB snatches (6 each arm)
Mins 1,4,7,10,13 complete 12 slam balls
Mins 2,5,8,11,14 complete 12 DB front squats
Categories
WOD for July 12, 2018
Mr. Joshua
“Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan.
He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
5RFT
Run 400m
30 GHD Sit-ups
15 Deadlifts
Categories
WOD for July 11, 2018
Strength/Skill: 1RM hang power clean
WOD: 2 RFT
20 HSPU
20 T2B
20 DB step overs (30/20)
20 DB OH lunges
Categories
WOD for July 10, 2018
Strength/Skill: 10 bench presses @60% and 10 strict tempo shoulder presses
WOD: EMOTM for 14 mins
Run 100m
15 DUs
Categories
WOD for July 9, 2018
Strength/Skill: 3 rounds of 10 bulgarian split squats and 20 back extensions
WOD: 6RFT
5 lateral burpees over bar
10 power cleans (135/95)
Categories
WOD for July 6, 2018
Strength/Skill: 5×5 hang clean and jerks and complete 2 wall walks between sets
WOD: 16 mins
Run 400m
Then Max OHS – once you put the bar down you run again
Categories
WOD for July 5, 2018
Strength/Skill: 3 rounds of 10 one leg ball slams each leg and 50 flutter kicks
WOD: Every 90 secs
5 pull-ups
5 box jumps (24/20)
*add one rep to each every 90 secs