WOD

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)

07.04.19 THURSDAY

CrossFit BENCHMARK METCON "1776" IN TEAMS OF 3, COMPLETE 1776 REPS OF YOUR CHOICE.  KETTLEBELL SWINGS  BOX JUMPS   AIR SQUATS PUSHUPS  BURPEES PULL-UPS  SITUPS  CALORIES ROWED  DOUBLE UNDERS  WALL BALLS   SLAM BALLS  DUMBBELL PUSH PRESS