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CrossFit WOD – 181218
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CrossFit WOD – 181215
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CrossFit WOD- 181214
3RFT 500m Row .7 mi Bike 100 DU Optional Buy Out “ScapJacked v2”
CrossFit WOD – 181213
AMRAP12 10 ea DB S2OH (50/35) 20 Pullups 20 Ab Mat Situps Optional Buy Out “Midline Fun”
CrossFit WOD -181212
For Time 12-15-9 Cal Row Thrusters (95/65) Optional Buy Out “Evil Bear”
CrossFit WOD- 181211
Leslie lifting during the tailgate wod. For Reps 30 on/30 off x 5 ea Cal bike DU *Score is cumulative total DU & AAB Optional Buy Out “ScapJacked v3”
CrossFit WOD- 181210
Taylor doing some lifting during the tailgate wod. Strength 2RM SqCl & Jerk *retest from 9/18/18 Optional Buy Out “Body Armor v3”
Today's WOD
CrossFit Programming – Week of July 6th, 2020
🚨Programming For July 6th, 2020🚨
REMINDER: ONLY BROWN LEVEL SHOWN
MONDAY
Clean Complex
15 minutes
Build to a Heavy
2 Hang Power Clean
+
1 Hang Clean
“Dial Up”
Every 5 min x 3
30/24 Cal Bike
12 Deadlifts 155/115
9 Hang Power Clean
6 Burpee over bar
TUESDAY
“Side Streets”
For Time
21-15-9
• Thruster 95/65
60 Doubleunders
WEDNESDAY
Strict Press
15 minutes
10, 10, 10, 10
Building
Rest as needed
“High Steppin’”
4 Rounds For Time
20 Russian KbS 53/35
16 Box Stepups w/ Kb 24/20
400m Run
THURSDAY
“Well-Done”
For Quality
3 Sets
AMRAP Bar Muscleup (Unbroken)
1 min AMSAP Plank 45/35 (Plates)
rest 2:00
During Rest
30 sec Classic Tricep & Lat Stretch ea/s
then
3 Sets
AMRAP Strict HSPU
1 min AMSAP L-sit
rest 2:00
During Rest
30 sec Classic Tricep & Lat Stretch ea/s
FRIDAY
Back Squat
15 minutes
Build to a Heavy
3 Reps @21X1
“Goose Feather”
Tabata Mash
A1: Db Snatch 50/35
A2: Db Goblet Squat
A3: Db Snatch
A4: Anchored Situps
SATURDAY
“Great Scott!”
Accumulate in
any order
100 Jumping Air Squats
80 HR Pushups
60 Toes to Bar
40 Burpee Pullups
Let’s make it a good one, Family!
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