WOD

07.19.19 FRIDAY

CrossFit STRENGTH/SKILL "6-12-25 Protocol"3-4 Rounds of:6 Close Grip Bench Press (challenging weight)12 Rollback Triceps Extensions25 Banded Triceps Pushdowns BENCHMARK METCON "Sled Death Carry" Max Distance in 18:00 with a partner:Asymmetrical Carry with a...

07.18.19 THURSDAY

CrossFit STRENGTH/SKILL 1: Banded Sumo Deadlift (7 x 3 @55%, every 60s.) 2: Kneeling Jump + Box Jump: 6 x 3 (1 rep of each = 1 rep). BENCHMARK METCON "Kiss the Sky" 3 RFT:12 Burpees12 DB Front Squat (50, 35)Rest 6:00 + Repeat

07.17.19 WEDNESDAY

CrossFit GYMNASTICS: EMOM 8:ODD Minutes: 10-15 seconds L-Sit HoldEVEN Minutes: 15-20 seconds Handstand Hold METCON AMRAP 20:10 KBS (53, 35)10 T2B400 Meter Run

07.16.19 TUESDAY

CrossFit STRENGTH/SKILL 1: Shoulder Press (Against Bands: 5 x 3) 2: Chest Supported DB Rows: 4 x 12 METCON 4 Rounds of 40s on/20s off:1a) Wall Balls (20, 14)1b) Hand Release Push-ups1c) Barbell SDHP (75, 55)1d) KB Windmills (53,...

07.13.19 SATURDAY

CrossFit METCON In teams of 3:AMRAP 30:Buy-in:3 Mile Run,Remaining time AMRAP:30 Barbell Rows (135, 95)30 Wall Balls (20, 14)30 Pull-ups30 Box Jumps w. step down (24, 20)

07.12.19 FRIDAY

CrossFit STRENGTH/SKILL Floor Press (Close Grip: 3RM) METCON AMRAP 4:DB Bench PressRight into:AMRAP 4:Barbell CurlsRight into:AMRAP 4:Russian Twists w. a plate Right into:AMRAP 4:Bradford Press 

07.11.19 THURSDAY

CrossFit STRENGTH/SKILL 1: Banded Sumo Deadlift (8 x 3 @50%) 2: Kneeling Jump + Box Jump: 6 x 3  BENCHMARK METCON "Abs of Steel" For time:Buy in:50 T2BThen,50 Front Rack Walking Lunges (115, 75)

07.10.19 WEDNESDAY

CrossFit STRENGTH/SKILL 15 Minutes of: 1 Olympic Lifting Skill– Snatch or Clean + Jerk Variation METCON 10 Rounds of:"Hard Effort Cardio" 30s on/60s off of:Choose between – row or bike

07.09.19 TUESDAY

CrossFit STRENGTH/SKILL 1: Shoulder Press (Against Bands: 6 x 3) 2: Chest Supported DB Rows: 4 x 10. METCON AMRAP 12:1 Rope Climb10 Burpees100 Ft. Single Arm OH KB Carry (50 ft. each) Rx+:(Legless Rope Climbs)

07.08.19 MONDAY

CrossFit STRENGTH/SKILL Back Squat (5RM) METCON 5 Rounds of:40 Yard Sled push (moderate weight).Rest 60-90s.Then,4 Rounds of:30 Air Squats15 Russian Swings (70, 53)Rest 60s.Then,3 Rounds of 30s on/30s off:Elbow Plank w. plate on back

07.06.19 SATURDAY

CrossFit METCON For time with a partner:10-20-30-40-50DB Hang Squat Cleans (50, 35)20-40-60-80-100Double Unders10-20-30-40-50Calories BikeThen,10 Minutes of "Recovery" Work

07.05.19 FRIDAY

CrossFit STRENGTH/SKILL Shoulder Press (1RM) BENCHMARK METCON "Jones Bones" AMRAP 12:10 T2B10 S20H (135, 95)200 Meter Run Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)