WOD

PAST WODS

Jul

7
Thursday

Foundation

None

WOD

WOD 1:
1 Min Max Outs

1 Min Situps

1 Min Pushups

1 Min Squats

1 Min Double Unders

WOD 2:
For Time:

Rx:
50m Sled Drag Sprint @Body Weight

SC
50m Sled Drag Sprint
@ ½ Body Weight

WOD 3:
For Time:

Rx:
2K Row

SC
1K Row

see comments
6
Wednesday

Foundation

Pistol Workout
30 Squats
30 sec squat hold
15 Rolling Squat Jumps
20 Half Pistols Left
20 Half Pistols Right
15 Knee Taps Left
15 Knee Taps Right
10 Pistols Left
10 Pistols Right

WOD

5 Rounds for Time
20 min CAP

RX
15 Box Jumps 24/20
15 Push Press 95/65
15 Hollow Rocks

INT
15 Box Jumps 24/20
15 Push Press 65/35
15 Hollow Rocks

SC
15 Box Jumps 20/16
15 Push Press 45/15
15 Hollow Rocks

see comments
5
Tuesday

Foundation

CrossFit Total

WOD

45min Total to establish 1RM of each of the following

Back Squat

Strict Press

Deadlift

Lifts must be done in that order

see comments
4
Monday

Foundation

7:30am and 9am class only!

WOD

Hopper WOD

There will be 4 Hero WOD’s put into a hat. Each athlete must draw 1 WOD and complete the WOD that is selected.

Hero WODs in Hopper

“War Frank”
3 Rounds for Time
25 Muscle-ups
100 Squats
35 GHD Sit-ups

“Thompson”
10 rounds for Time
1 Rope Climb
29 Back Squats 95/65
10m Farmer Carry 32/24
Begin the rope climbs seated on the floor.

“Jerry “
For time.
Run 1 mile
Row 2K
Run 1 mile

“Bulger”
10 rounds for Time
150 meter Run
7 C2B Pullups
7 Front squat 135/95
7 HSPU

see comments
2
Saturday

Foundation

Movement Review

WOD

Team WOD:
“Girls Just Wanna Have Fun”
Isabel, Grace, then Fran, completed consecutively. Only one partner may work at a time.

RX
30 snatch (135/95)
30 C&J (135/95)
15-12-9:
Thruster (135/95)
Strict pullup

INT
30 snatch (95/65)
30 C&J (95/65)
21-15-9:
Thruster (95/65)
Pullup

SC
30 snatch (65/35)
30 C&J (65/35)
15-12-9:
Thruster (65/35)
Ring row

see comments
1
Friday

Foundation

Snatch Balance
15min to find 1rm

WOD

For Time:
21-15-9

RX:
Power Snatch 60%
Box Jump Over 20/16

INT:
Power Snatch 50%
Box Jump Over 16/12

SC:
Power Snatch 50%
Box Jump Over 12/8

see comments

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