Monday 190729
POSTED DATE: MONDAY, JULY 29TH 2019
NEWS
WOD: "Fish Out of Water"
(23 minute cap)
RX
For Time:
2K Row
Directly into 10 Rounds of "The Chief"
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Fitness
For Time:
2K Row
Directly into 10 Rounds of "The Chief"
3 Power Cleans (95/65)
6 Pushups
9 Air Squats
SWEAT
For Time:
1,500 meter Row
Directly into 5 Rounds of "The Chief"
3 Power Cleans (stay light)
6 Pushups
9 Air Squats
(23 minute cap)
RX
For Time:
2K Row
Directly into 10 Rounds of "The Chief"
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Fitness
For Time:
2K Row
Directly into 10 Rounds of "The Chief"
3 Power Cleans (95/65)
6 Pushups
9 Air Squats
SWEAT
For Time:
1,500 meter Row
Directly into 5 Rounds of "The Chief"
3 Power Cleans (stay light)
6 Pushups
9 Air Squats
CrossFit
Same as CrossFit
NEWS
CrossFit
WOD: “Shake Weight”
(25 minute Cap)
RX
3 Rounds:
800 Meter Run
21 Toes to Bar
30 Dumbbell Snatches (50/35)
FITNESS
3 Rounds:
800 Meter Run
21 Toes to Target
30 Dumbbell Snatches (35/25)
SWEAT
2 Rounds:
800 Meter Run
21 Hanging Knee Raises or Dragon Fly’s
30 Dumbbell Snatches (25/15)
Friday 190726
POSTED DATE: FRIDAY, JULY 26TH 2019
NEWS
CrossFit
Strength: Clean Complex
1 Clean + 1 Front Squat + 1 Jerk
E90s / 5 sets
Set 1 – 50%
Set 2 – 60%
Set 3-7 – 65%
Strength: Clean Complex
1 Clean + 1 Front Squat + 1 Jerk
E90s / 5 sets
Set 1 – 50%
Set 2 – 60%
Set 3-7 – 65%
MOfit
Partner WOD:
150 Calorie Bike
(:30s on each partner until calorie are completed.)
.
400m Lunge
(1 person lunges at a time and together they complete the distance)
.
600m partner sled pull
(break up distance however)
.
200 Partner AbMat Sit-Ups
Thursday 190725
POSTED DATE: THURSDAY, JULY 25TH 2019
NEWS
CrossFit
Strength: Deadlifts
15-20 minutes to build to heavy set of 3 – 2 – 1
3@ 80%+
2 @ 85%+
1 @ 95%+
**Take 3 minutes of rest between sets.
WOD: “Shrute Farms”
RX
AMRAP 14:
100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
15 Deadlifts (205/145)
Fitness
AMRAP 14:
100 Meter Farmers Carry (40’s/25’s)
30 AbMat Sit-ups
100 Meter Farmers Carry (40’s/25’s)
15 Deadlifts (155/105)
SWEAT
AMRAP 14:
100 Meter Farmers Carry (30’s/20s)
30 AbMat Sit-ups
100 Meter Farmers Carry (30’s/20’s)
15 Deadlifts (155/105)
**100 Meters = Rig to Locker Room 3 x
MOfit
Strength: Deadlifts
15-20 minutes to build to heavy set of 3 – 2 – 1
3@ 80%+
2 @ 85%+
1 @ 95%+
**Take 3 minutes of rest between sets.
WOD: “Shrute Farms”
RX
AMRAP 14:
100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
15 Deadlifts (205/145)
Fitness
AMRAP 14:
100 Meter Farmers Carry (40’s/25’s)
30 AbMat Sit-ups
100 Meter Farmers Carry (40’s/25’s)
15 Deadlifts (155/105)
SWEAT
AMRAP 14:
100 Meter Farmers Carry (30’s/20s)
30 AbMat Sit-ups
100 Meter Farmers Carry (30’s/20’s)
15 Deadlifts (155/105)
**100 Meters = Rig to Locker Room 3 x
Wednesday 190724
POSTED DATE: WEDNESDAY, JULY 24TH 2019
NEWS
Pull-up clinic tonight at 7 PM!
CrossFit
WOD: “Nancy”
(23 minute Cap)
RX
5 Rounds
400 Meter Run
15 Overhead Squats (95/65)
FITNESS
5 Rounds
400 Meter Run
15 Overhead Squats (75/45)
SWEAT
3 Rounds
400 Meter Run
15 Overhead Squats or Front Squats (Empty BB)
MOfit
WOD:
5 minute AMRAP
400m Run
Max Reps Front Squats
-Rest 2 minutes—
5 minute AMRAP
15 Calorie Row
20 G20H
25 Lateral Hops
--Rest 2 minutes—
5 minute AMRAP
10 Calorie Ski
15 Box Jump Overs
20 Slamballs