WOD Thursday July 25 2019

WOD Thursday July 25 2019

CrossFit

A, Warm Up

B, EMOM x 8 of
Touch and Go Power Clean and Jerk

C, 7 Rounds of
5 Hang Power Cleans 135/95
5 Box Jump Overs 24/20
5 Toes to Bar

WOD Wednesday July 24 2019

WOD Wednesday July 24 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Deadlift
5 – 4 – 3 – 5 – 4 – 3
Every 90 Seconds

C, 14 Minute AMRAP of
(Teams of 2)
Partners Alternating Rounds of
10 Deadlifts 155/105
8/6 Calorie Row
6 Pull Ups

WOD Tuesday July 23 2019

WOD Tuesday July 23 2019

CrossFit

A, Warm Up

B, Seated Strict Tempo Barbell Press
Every 90 Seconds

C, For Time

10 – 20 – 30 – 40 – 30 – 20 – 10 of

Double Unders

10 – 15 – 20 – 25 – 20 – 15 – 10 of

KB Swings 53/35

WOD Monday July 22 2019

WOD Monday July 22 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Back Squat Wave
6 - 4 - 2 - 6 - 4 - 2
every 90 seconds

C, Four, 4 Minute AMRAP’s
with 60 seconds rest between AMRAP’s
Ascending Ladder 3 - 6 - 9 - 12 - 15 etc…
Wall Balls 20/14
Hand Release Buepees

WOD Sunday July 21 2019

WOD Sunday July 21 2019

CrossFit
10am to 11am

Sunday Burn

3 - 2:00 Minute Rounds of
(No Rest between Rounds)

Station # 1 – 1:00 Assault Bike (Hard)
                       1:00 Assault Bike (Easy)

Station # 2 – 1:00 Hand Release Push Ups
                       1:00 Plank

Station # 3 – 1:00 DB Box Step Up
                       1:00 Wall Sit

Station # 4 – 1:00 Up Downs
                       1:00 Plank

Station # 5 – 2:00 to Complete
                     100 Meter Sandbag Carry
                      Bike Transition time remainder of 2 minutes.

(30 Minutes Total Time)

WOD Saturday July 20 2019

WOD Saturday July 20 2019

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

B, Teams of 2,

Share Reps Equally

4 Rounds of

21 Wallball Shots, 20/14

15 Chest-to-bar Pull-ups

9 Clean & Jerks, 135/95

4 Rounds of

20 Kettlebell Swings, 70/53

10 HSPU

WOD Friday July 19 2019

WOD Friday July 19 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, 1 Round of
5 Minutes at each Station
w/ 60 Seconds Rest between Stations

Station #1 – 800 Meter Run

Rest 60 Seconds

Station # 2 – 5 Minute AMRAP of
20 Double Unders (60 Singles)
10 DB Push Press
(Do not drop DB’s form overhead)

Rest 60 Seconds

Station # 3
60/50 Cal Assault Bike

Rest 60 Seconds

Station # 4 – 5 Minute AMRAP of
20 Mountain Climbers (10rt/lt)
10 DB Alternating Single Arm Snatch

(23 Total Minutes)

WOD Thursday July 18 2019

WOD Thursday July 18 2019

CrossFit

A, Warm Up

B, Touch and Go Power Clean and Jerk
EMOM x 7 with 4 reps each minute

C, 13 Minute AMRAP of
26 Double Unders
7 Pull Ups
5 Power Clean and Jerks

WOD Wednesday July 17 2019

WOD Wednesday July 17 2019

CrossFit

A, Warm Up

B, Deadlift
6 - 5 - 4 - 6 - 5 - 4 Wave
Every 90 seconds

C, 3 Rounds of
400 Meter Run
10 DB Renegade Row 50/35
10 DB Deadlifts

WOD Tuesday July 16 2019

WOD Tuesday July 16 2019

CrossFit

A, Warm Up

B, Seated BB Strict Press
9 - 7 - 5 - 9 - 7 -5
Every 90 seconds

C, AMRAP x 9 of
12 – 9 – 6
Push Press 95/65
Box Jump Overs 24/20
(1 Round = 12 – 9 – 6)

WOD Monday July 15 2019

WOD Monday July 15 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Back Squat Wave
7 - 5 - 3 - 7 - 5 - 3
Every 90 seconds

C, For Time
30 Thursters 75/55
200 Meter Run
20 Burpee Pull Ups
200 Meter Run
30 Thrusters

WOD Sunday July 14 2019

WOD Sunday July 14 2019

CrossFit

With Coach Peggy

A, Warm Up

B, 10 - 8 - 6 - 4 - 2 Curtis P Barbell Complex

50-40-30-20-10 Step-ups*

100m DB Farmer's Carry* between each set

(5 rounds of Curtis P's + Step-Ups, descending reps with a farmer's carry between each round)

*Wear your pack if you brought it! Step-ups can be unloaded or holding DBs--your choice!

WOD Saturday July 13 2019

WOD Saturday July 13 2019

Lift
7am to830am

CrossFit
830am to 930am

A, Warm Up

B, Teams of 2 (Share reps equally)
25 – 20 – 15 – 10 of
KB Swings 53/35
Wall Balls 20/14
200 Meter Run after each Round (4 runs)

Then

3 Rounds of
60 Double Unders (180 Singles)
20 Hand Release Push Ups
20 Toes to Bar

WOD Friday July 12 2019

WOD Friday July 12 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B,2 Rounds of
3 Minutes at each Station
30 Seconds Rest between Stations

1 – 400 Meter Run / Plank (remaining time)

Rest 30 seconds

2 – 400 Meter Row / Plank (remaining time)

Rest 30 Seconds

3 – 35 Hand Release Burpees / Plank (remaining time)

Rest 30 Seconds

4 – 35 Box Jumps 24/20 / Plank (remaining time)

Rest 30 Seconds

(4 Per Station)

WOD Thursday July 11 2019

WOD Thursday July 11 2019

CrossFit

A, Warm Up

B, Power Clean and Jerk
5 sets of 5 reps every 90 seconds

C, 3 Rounds of
10 Clean and Jerks 115/75
75 Double Unders (225 Singles)

D, Sled Push
4 x 40ft x 225/155

WOD Wednesday July 10 2019

WOD Wednesday July 10 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Deadlift Wave
Every 90 seconds for 6 sets

C, 5 Minute AMRAP of
5 Deadlift 185/125
10 Bar Over Burpees

D, Sled Push
4 x 40ft x 225/155

Tuesday July 9 2019

Tuesday July 9 2019

CrossFit

A, Warm Up

B, Strict Press Wave
Every 90 seconds for 6 sets

C, 5 sets of
30 Seconds Work / 30 Seconds Rest at each Station
1 – Max Row for Calories (30 Seconds Work)
rest 30 seconds/transition
2 – Max Sit Ups (30 Seconds Work)
rest 30 Seconds/transition
3 – Max Alternating DB Snatch 35/20 (30 Seconds Work)
rest 30 Seconds/transition
4 – Max Calorie Assault Bike (30 Seconds Work)
rest 30 Seconds/transition
(20 Minutes Total Time)

WOD Monday July 8 2019

WOD Monday July 8 2019

Yoga Fusion
315pm to 4pm

CrossFit
A, Warm Up

B, Back Squat Wave
every 90 seconds for 6 sets

C, 4 Rounds of
200 Meter Run/Row
15 Wall Balls 20/14
12 Pull Ups

WOD Saturday July 6 2019

WOD Saturday July 6 2019

Lift
7am to 830am

CrossFit

A, Warm Up

B, Triple Seven
Teams of 2, sharing reps equally
Seven Minute Running Clock Complete
800 Meter Run
Max Wall Balls

Rest 60 seconds

Seven Minute Running Clock
800 Meter Run
Max Toes to Bar

Rest 60 Seconds

Seven Minute AMRAP of
100 Meter Run
7 Wall Balls
7 Toes to Bar