Latest WODs

All Levels

  • July 24th, 2014


Main – CrossFit

Weightlifting

Single Arm Dumbell Press (3 sets of 5 each arm)

Metcon

Metcon (Time)

4 rounds
250m Row
20 Sit-Ups
15 KB SDHP (53/35)
10 Burpees
5 Pull-ups (scale ring rows)

Competitor

  • July 21st, 2014

Main – Competitor

Session 1

Strength

Push Press (4 x 3 @ 85%)

every 1:30 for 6:00

Back Squat (6 x 3 @ 85%)

every 1:30 for 9:00

DB Thruster (find 20RM)

unbroken

Metcon

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP
3 Deficit HSPUs (4″ men / 2″ women)
7 Burpees
21 Double Unders
scale HSPUs as necessary. make it challenging but not so much you have to start with singles!

Session 2

Capacity

Metcon (Calories)

20 Rounds
:45 Assault Bike @ 90%
:45 Rest/Walk

CrossFit

  • July 20th, 2014


Main – CrossFit

Strength

Every 1:00 for 15:00

a: Power Clean + Push Press (1 + 3)

b: Back Squat (4)

c: Pull-ups (5)

Metcon

Metcon (Time)

3 Rounds of
25 Burpees
25 KB Swings (53/35)
25 Wall Balls (20/14)
Rx+
KB (70/53)
Wall Ball (30/20)