2017.7.22

1.)    WOD For 2017.07.22

 

OPEN

 

“Clean Break”

Teams of 2:

10-9-8-7-6-5-4-3-2-1

Squat Clean (135/95)

100 Meter Run

PERFORMANCE

 

“Clean Break”

Teams of 2:

10-9-8-7-6-5-4-3-2-1

Squat Clean (115/80)

100 Meter Run

FITNESS

 

“Clean Break”

Teams of 2:

10-9-8-7-6-5-4-3-2-1

Squat Clean (95/65)

100 Meter Run

 

 

2017.7.21

1.)    WOD For 2017.07.21

 

OPEN

 

“Open Test”

AMRAP 20:

50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Ring Muscle-Ups

PERFORMANCE

 

“Open Test”

AMRAP 20:

50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Pull-ups

30 Burpees

20 Cleans (115/80)

20 Jerks (115/80)

10 Snatches (115/80)

10 Burpee Chest to Bar Pull-ups

FITNESS

 

“Open Test”

AMRAP 20:

50 Wall Balls (20/14)

50 Single Unders

40 Box Jumps (24/20)

40 Knees to Chest

30 Pull-ups

30 Burpees

20 Cleans (95/65)

20 Jerks (95/65)

10 Snatches (95/65)

10 Burpee Pull-ups

 

 

2017.7.20

1.)    WOD For 2017.07.20

 

Against a 20:00 running clock:

 

12 min AMRAP

10 Russian KB Swings Rx (70/55) fitness (45/25)

10 Deadlifts RX (185/135) Fitness (135lbs/95lbs)

10 Box Jumps RX (30/24) Fitness Step Ups (24/20)

         -Then-

At 12:00 3x400 run relay style. So partner 1 runs to 400 and back and tags the next partner.

 

*Log 2 scores: amount of rounds plus reps then the relay time completion.

 

2017.7.19

1.)    WOD For 2017.07.19

 

OPEN & PERFORMANCE

 

Split Jerk Strict Press – 3x3

Jerk Balance – 3x3

Split Jerk – Heavy Single

 

“Nine Lives”

AMRAP 9

6 Strict Pull-Ups

9 Front Squats (135/95)

FITNESS

 

Split Jerk Strict Press – 3x3

Jerk Balance – 3x3

Split Jerk – Heavy Single

 

“Nine Lives”

AMRAP 9

6 Strict Pull-Ups

9 Front Squats (115/80)

 

 

2017.7.18

1.)    WOD For 2017.07.18

 

 “Fifth Wheel”

Open/Performance

 

AMRAP 5

7 Rounds of “The Chief” (115/80)

Max Calorie Bike/Row

 

rest 5 minutes

 

AMRAP 5

6 Rounds of “The Chief” (135/95)

Max Calorie Bike/Row

 

rest 5 minutes

 

AMRAP 5:

5 Rounds of “The Chief” (155/105)

Max Calorie Bike/Row

Fitness

 

AMRAP 5

7 Rounds of “The Chief” (95/65)

Max Calorie Bike/Row

 

rest 5 minutes

 

AMRAP 5

6 Rounds of “The Chief” (115/80)

Max Calorie Bike/Row

 

rest 5 minutes

 

AMRAP 5:

5 Rounds of “The Chief” (135/95)

Max Calorie Bike/Row

 

*1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

Proud

Links

CrossFit Journal: The Performance-Based Lifestyle Resource
 

 
 

 
 
 
 

 
 

 
 

 
 
 
 

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