Monthly Archives: Jul 2019

Tuesday, July 23rd

A) 5 sets of: Barbell Hip Thrust x 5-8 repsStart at 135/95 and build over the sets.These are meant to be on the heavier side. Show a 3 second pause at the top. rest 30 seconds Strict Dip x 5 reps rest 60 seconds Rx+ is taken on high rings (aka...

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Monday, July 22nd

Happy Birthday Aidan!  A) “Hollymon”30 Rounds For Time5 Wall Balls 20/14 3 Handstand Push-Ups1 Power Clean 225/155  The key is to master your transition strategy. You will transition between movements 90 times in this workout Scale...

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Saturday, July 20th

A) “Beach Muscles”In teams of two, with only one partner working at a time, complete the following for time:1600 Meter Relay Run (alternating 400 meters)Then…20 rounds (partners alternating full rounds) of…4 Strict Supinated-Grip Pull-Ups8...

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CrossFit WOD, July 20, 2019

Saturday, July 20th Metcon Metcon (Time) A) "Beach Muscles" In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) Then… 20 rounds (partners...

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CrossFit WOD, July 19, 2019

Friday, July 19th Weightlifting Front Squat (3-3-3-3-3) Every 2 minutes, for 10 minutes (5 sets): 3 reps Perform a few warmup sets then perform 5 tough sets building to a heavy set of 3 at 85-90%. Metcon (Time) For time: 50 wall balls 20/14...

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Friday, July 19th

A) Every 2 minutes, for 10 minutes (5 sets):Front Squat x 3 repsPerform a few warmup sets then perform 5 tough sets building to a heavy set of 3 at 85-90%. B) For time:50 wall balls 20/14 to 10/9′50 alternating DB snatches 50/3550 alternating...

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Thursday, July 18th

A) 3 Rounds:In 10:00…800m Row Then rounds in remaining time of: 10 No Push-Up Burpees10 Box Jumps 24/30:30 Hollow Hold Rest 5:00 between rounds. Work at a sustainable and repeatable pace, just slightly above conversational. Shoot for consistent...

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CrossFit WOD, July 18, 2019

Thursday, July 18th Metcon Metcon (3 Rounds for reps) 3 Rounds: In 10:00… 800m Row Then rounds in remaining time of: 10 No Push-Up Burpees 10 Box Jumps 24/30 :30 Hollow Hold Rest 5:00 between rounds. Score is reps completed each round...

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