Programming – Week of July 25th, 2022

CrossFit Workouts – Week of July 25th, 2022

E90sec x 5 Rounds
1 Pause Front Squat (3sec Pause)


“Reagan Lee”
7 Rounds for Time
2 Single Arm Devil’s Press (50/35)
5 Burpee Pullups
21 Air Squats

*17min Cap
*2 single arm Devil’s Press is performed as 1 each side

48 AbMat Sit Ups
24 Squat Jumps
48 Bodybuilders
24 Hollow Rocks

E2MOM x 6 Rounds
Rounds 1-2: 6 Push Press
Rounds 3-4: 4 Push Press
Rounds 5-6: 2 Push Press


“Solar Flare”
3 Rounds for Time
400m Run
10 Shoulder to Overhead (155/105)

*11min Cap

“Niagra Falls”
Complete the Following For Total Time
21 Hang Power Cleans (135/95)
42 Bodyweight Lunges
500m Row

1min Rest

15 Hang Power Cleans (135/95)
30 Bodyweight Lunges
500m Row

1min Rest

9 Hang Power Cleans (135/95)
18 Bodyweight Lunges
500m Row

*18min Cap

E2MOM x 5 Rounds
5 Deadlifts (Building)


“Double D’s”
5 Rounds for Time
50 Double Unders
10 Deadlifts (185/125)

*10min Cap
*DU to SU Ratio = 1:1 — this is to encourage athletes who do not have double unders to work on double unders and not stay with single unders

Saturday – Partner WoD
“Dancing Queen”
800m Run
20 Medicine Ball Cleans (20/14)
20 Russian Kettlebell Swings (70/53)

*Work is divided evenly between partners

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