Saturday 190803
POSTED DATE: SATURDAY, AUGUST 03RD 2019
NEWS
CrossFit
WOD: "Nail Biter"
RX
4 Rounds:
1 Minute Toes-to-Bars
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike
- Rest 2 Minutes Between Rounds -
Fitness
4 Rounds:
1 Minute Toes to Target
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike
- Rest 2 Minutes Between Rounds -
SWEAT
4 Rounds:
1 Minute Hanging Knee Raises
1 Minute Power Snatches (Empty BB)
1 Minute Thrusters (Empty BB)
1 Minute Calorie Bike
- Rest 2 Minutes Between Rounds -
RX
4 Rounds:
1 Minute Toes-to-Bars
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike
- Rest 2 Minutes Between Rounds -
Fitness
4 Rounds:
1 Minute Toes to Target
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike
- Rest 2 Minutes Between Rounds -
SWEAT
4 Rounds:
1 Minute Hanging Knee Raises
1 Minute Power Snatches (Empty BB)
1 Minute Thrusters (Empty BB)
1 Minute Calorie Bike
- Rest 2 Minutes Between Rounds -
Friday 190802
POSTED DATE: FRIDAY, AUGUST 02ND 2019
NEWS
CrossFit
WOD: "Encore"
RX & Fitness
3 Rounds:
750m Row
50 Air Squats
25 Medball Cleans (20/14)
SWEAT
3 Rounds:
500m Row
30 Air Squats
20 Medball Cleans (shooter's choice)
Performance Care
400m Farmers Carry
*Pick a weight you can do with only setting down twice or less on the 400m
RX & Fitness
3 Rounds:
750m Row
50 Air Squats
25 Medball Cleans (20/14)
SWEAT
3 Rounds:
500m Row
30 Air Squats
20 Medball Cleans (shooter's choice)
Performance Care
400m Farmers Carry
*Pick a weight you can do with only setting down twice or less on the 400m
MOfit
Same As CrossFit
Thursday 190801
POSTED DATE: THURSDAY, AUGUST 01ST 2019
NEWS
CrossFit
Strength: Bench Press
15 minutes to build to a heavy set of 7:
1 x 7 @ 50%
1 x 7 @ 55%
1 x 7 @ 60%
3 x 7 @ 65%+
WOD: "Mass Destruction"
RX
AMRAP -- 12 minutes
4 Strict Pull-Ups
8 Dumbbell Strict Presses (35/20)
12 KB Swings (53/35)
Fitness
AMRAP -- 12 minutes
4 Strict Banded Pull-Ups
8 Dumbbell Strict Presses (35/20)
12 KB Swings (53/35)
SWEAT
AMRAP -- 12 minutes
Tempo Ring Rows (3-3-3-0)
8 Dumbbell Strict Presses (15/10)
12 KB Swings (26/18)
15 minutes to build to a heavy set of 7:
1 x 7 @ 50%
1 x 7 @ 55%
1 x 7 @ 60%
3 x 7 @ 65%+
WOD: "Mass Destruction"
RX
AMRAP -- 12 minutes
4 Strict Pull-Ups
8 Dumbbell Strict Presses (35/20)
12 KB Swings (53/35)
Fitness
AMRAP -- 12 minutes
4 Strict Banded Pull-Ups
8 Dumbbell Strict Presses (35/20)
12 KB Swings (53/35)
SWEAT
AMRAP -- 12 minutes
Tempo Ring Rows (3-3-3-0)
8 Dumbbell Strict Presses (15/10)
12 KB Swings (26/18)
MOfit
WOD 1:
AMRAP -- 18 minutes
Run 300 meters
20 Sit-Ups
10 Bench Presses (build each set)
WOD 2: "Mass Destruction"
Fitness
AMRAP -- 12 minutes
4 Strict Banded Pull-Ups
8 Dumbbell Strict Presses (35/20)
12 KB Swings (53/35)
SWEAT
AMRAP -- 12 minutes
4 Tempo Ring Rows (3-3-3-0)
8 Dumbbell Strict Presses (15/10)
12 KB Swings (26/18)
AMRAP -- 18 minutes
Run 300 meters
20 Sit-Ups
10 Bench Presses (build each set)
WOD 2: "Mass Destruction"
Fitness
AMRAP -- 12 minutes
4 Strict Banded Pull-Ups
8 Dumbbell Strict Presses (35/20)
12 KB Swings (53/35)
SWEAT
AMRAP -- 12 minutes
4 Tempo Ring Rows (3-3-3-0)
8 Dumbbell Strict Presses (15/10)
12 KB Swings (26/18)
Wednesday 190731
POSTED DATE: WEDNESDAY, JULY 31ST 2019
NEWS
CrossFit
WOD: "Leg Work"
RX
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
15 Dumbbell or KB Front Squats (50/35)
21/15 Calorie Bike or 15/10 Calorie Row
Fitness
On the 4:00 x 5 Rounds:
9 Box Jump Overs (24"/20")
15 Dumbbell or KB Front Squats (35/20)
21/15 Calorie Bike or 15/10 Calorie Row
SWEAT
On the 4:00 x 5 Rounds:
9 Box Jump or Step-Up (12")
15 Dumbbell or KB Front Squats (20/10)
21/15 Calorie Bike or 15/10 Calorie Row
RX
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
15 Dumbbell or KB Front Squats (50/35)
21/15 Calorie Bike or 15/10 Calorie Row
Fitness
On the 4:00 x 5 Rounds:
9 Box Jump Overs (24"/20")
15 Dumbbell or KB Front Squats (35/20)
21/15 Calorie Bike or 15/10 Calorie Row
SWEAT
On the 4:00 x 5 Rounds:
9 Box Jump or Step-Up (12")
15 Dumbbell or KB Front Squats (20/10)
21/15 Calorie Bike or 15/10 Calorie Row
MOfit
WOD:
6 Rounds for Reps of:
AMRAP -- 3 minutes:
9 Box Jump Overs (24"/20")
15 Dumbbell or KB Front Squats (32/20)
21/15 Calorie Bike or 15/10 Calorie Row
- Rest 1 minute between rounds -
Performance Care:
3 x 9 Dumbbell Bent Over Row (each)
1 x 50 Weighted Sit-Up
6 Rounds for Reps of:
AMRAP -- 3 minutes:
9 Box Jump Overs (24"/20")
15 Dumbbell or KB Front Squats (32/20)
21/15 Calorie Bike or 15/10 Calorie Row
- Rest 1 minute between rounds -
Performance Care:
3 x 9 Dumbbell Bent Over Row (each)
1 x 50 Weighted Sit-Up
Tuesday 190730
POSTED DATE: TUESDAY, JULY 30TH 2019
NEWS
WOD: "Sugar Daddy"
RX
For Time:
21 Deadlifts, 400m Run (225/155)
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run
Fitness
For Time:
21 Deadlifts, 400m Run (155/105)
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run
SWEAT
For Time:
21 Deadlifts, 400m Run (stay light)
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run
RX
For Time:
21 Deadlifts, 400m Run (225/155)
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run
Fitness
For Time:
21 Deadlifts, 400m Run (155/105)
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run
SWEAT
For Time:
21 Deadlifts, 400m Run (stay light)
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run
CrossFit
WOD:
AMRAP -- 17 minutes
Run 400m
21 Deadlifts
21 Slamballs
Ab Circuit: 3 x
30s on/30s off
Bicycle Crunches
KB Teapots -- Right
Plank
KB Teapots -- Left
AMRAP -- 17 minutes
Run 400m
21 Deadlifts
21 Slamballs
Ab Circuit: 3 x
30s on/30s off
Bicycle Crunches
KB Teapots -- Right
Plank
KB Teapots -- Left