CrossFit WOD – 7/27/15

Warm-Up

Emom 9

Min 1 Bridge Press x5

Min 2 Squat Therapy x10

Min 3 Sot Press x10

 

Strength

Back Squat (5×3-6 @ 80%)

Perform each set every 2min

Post your scores to the Whiteboard.

 

Laccie’s Birthday Bash

Cash-In
32 Cal Row

3 RFT

7 Thrusters 95/65

26 Burpees

83 Air Squats

Cash-Out
32 Cal Row

Post your scores to the Whiteboard.

 

Metcon (No Measure)

Core Work

Strict TTB

4×6-8

L-Sit hold

4xME

 

Tabata

Sit-ups

Burpees

Alternate each round until you have completed 8 total rounds.

Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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