banner

WODs

September 5th

– WOD –

Thruster 3-3-3-3-3-3-3

 

September 4th

– WOD –

Two rounds for time of:

  • 21 Cleans (135#,95#)
  • 800m Run

August 16th

Partner WOD:

1st min – first person does 1 Pull-Up – second person does 1 Push-Up

2nd min – second person 2 Pull-Ups – first perosn 2 Push Ups

3rd min – first person does 3 Pull-Ups – second person does 3 Push-Ups

4th min – second person 4 Pull-Ups – first person 4 Push-Ups

continue until failure to get the # done in 1 min

August 10th

image

WOD:

– CrossFit Total –
1RM Deadlift
1RM Back Squat
1RM Shoulder Press

August 9th

WOD:

Fight Gone Bad

3 Rounds of 1 minute at each of the following movements:

  • Wall balls – 20lbs/14lbs
  • Sumo deadlift high-pulls – 75lbs/55lbs
  • Box jumps 20-inch box
  • Push press – 75lbs/55lbs
  • Row – for calories

1 minute rest between each round

August 8th

Work on something you’re not good at

Team WOD:

Alternating between 2 people complete a 5k

  • 8 – 100m sprints (4 each)
  • 8 – 400m runs (4 each)
  • 10 – 100m sprints (5 each)

Rest time is during partners run

August 7th

Rest Day