CrossFit WOD, August 2, 2020

By | WOD

5.7

Warm-up
Rest Day Ideas
1. Grocery Shopping/Food Prep
2. Accumulate 10,000 steps throughout the day.
3. Spend 20-30 minutes in sauna
4. Spend 10-20 minutes accumulating time in ice bath
5. 20-30 minutes of Yin Yoga
6. Meditation/Breath work
7. Acupuncture, Massage, Chiropractic
8. Spend time reading a subject that you don’t often read.
9. Spend time refining a hobby you enjoy, but often neglect.

CrossFit WOD, August 1, 2020

By | WOD

5.6

Warm-up
2-3 Sets:
30 Seconds Wall Sit
Rest 10 Seconds
30 Second Plank Hold
Rest 10 Seconds
30 Second Side Plank
Rest 10 Seconds
30 Second Side Plank
Rest 1 Minute
Metcon (3 Rounds for reps)
"Partner Style"

10 Minute AMRAP:
15 Kettlebell Swings
*Partner rests, while partner works.

Rest 5 Minutes

10 Minute AMRAP
200m Sprint
*Partner rests, while Partner works.

Rest 5 Minutes

10 Minute AMRAP
15/10 Push-ups
*Partner rests, while partner works.

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 31, 2020

By | WOD

5.5

Warm-up
2-3 Sets:
8-10 reps/side Single Leg Glute Bridge
8-10 reps/side Bird Dog
20 seconds/side Side Plank
Metcon (Time)
4 Rounds:
30 Air Squats
20 Dumbbell Bent Over Row
15 Dual Dumbbell Front Squats
10 Burpees
Metcon (3 Rounds for reps)
Dumbbell Pullover
3 x 60 Second AMRAP
Rest 60 Seconds

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 30, 2020

By | WOD

5.4

Warm-up
2-3 Sets @ Easy Effort
50′ Bear Crawl
50′ Crab Walk
50′ Duck Walk
50′ Inchworm
50′ Lizard Crawl
50′ Frog Hop
Rest 30-60 Seconds Between Sets
Metcon
Every 2 Minutes x 12 Sets:
1. 4-6 reps Toes Elevated Romanian Deadlift, 5111 Tempo
2. 4-6 reps Tall Kneeling Kettlebell Strict Press, 5111 Tempo
3. 40 Second Extended Plank
4. 40 Second Arch Hold (Off Bench)

Note;
1. 24 Minutes.

Cool Down
5 Minute Seated Nasal Breathing
+
10 Minute Walk @ Converational Pace

CrossFit WOD, July 29, 2020

By | WOD

5.3

Warm-up
400m Run @ Conversational Pace

50′ Toe Walk
50′ Heel Walk
50′ Heel to Toe Walk
50′ High Knee
50′ Butt Kick
50′ Lateral Shuffle, Left
50′ Lateral Shuffle, Right
50′ Carioca, Left
50′ Carioca, Right
50′ Skip

Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP:
200m Run
100′ Bear Crawl
100′ Front Rack Carry
100′ Farmer Carry

Note:
Cones are set up 50′ apart

*50′ = 1 rep

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 28, 2020

By | WOD

5.2

Warm-up
2-3 Sets @ Easy Effort:
100m Run
8-10 reps/side 90/90 Hip Switches
100m Run
30 seconds Extended Reverse Plank
Metcon
Every 2 Minutes x 12 Sets
1. 4-6 reps Dual Kettlebell Front Squat, 3111 Tempo
2. 4-6 reps Supinated Kettlebell Bent Over Row, 3111 Tempo
3. 40 Second Star Plank, Left
4. 40 Second Star Plank, Right

Note:
1. 24 Minutes.

Cool Down
5 Minute Seated Nasal Breathing
+
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 27, 2020

By | WOD

5.1

Warm-up
2-3 Sets:
8-10 reps/side Kettlebell Deadbug
8-10 reps Scapular Push-ups
20 seconds/side Side Plank
Metcon (Time)
5 Rounds:
400m Run
12 Dumbbell Deadlift
9 Dumbbell Hang Power Clean
6 Dumbbell Push Press
Metcon (3 Rounds for reps)
Dumbbell Floor Press
3 x 60 Second AMRAP
Rest 60 Seconds

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 26, 2020

By | WOD

4.7

Warm-up
Rest Day Ideas
1. Grocery Shopping/Food Prep
2. Accumulate 10,000 steps throughout the day.
3. Spend 20-30 minutes in sauna
4. Spend 10-20 minutes accumulating time in ice bath
5. 20-30 minutes of Yin Yoga
6. Meditation/Breath work
7. Acupuncture, Massage, Chiropractic
8. Spend time reading a subject that you don’t often read.
9. Spend time refining a hobby you enjoy, but often neglect.

CrossFit WOD, July 25, 2020

By | WOD

4.6

Warm-up
2-3 Sets:
30 Seconds Wall Sit
Rest 10 Seconds
30 Second Plank Hold
Rest 10 Seconds
30 Second Side Plank
Rest 10 Seconds
30 Second Side Plank
Rest 1 Minute
Metcon (4 Rounds for reps)
2 Sets:
6 Minute Clock:
18 Alternating Dumbbell Snatch
18 Push-ups

Rest 2 Minutes

6 Minute Clock:
12 Burpees
12 Dumbbell Goblet Squats

Rest 2 Minutes

Note;
1. 30 Minutes

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 24, 2020

By | WOD

4.5

Warm-up
2-3 Sets:
8-10 reps/side Single Leg Glute Bridge
8-10 reps/side Bird Dog
20 seconds/side Side Plank
Metcon (Time)
3 Rounds:
800m Run
50′ Single Arm Kettlebell Overhead Walking Lunge, Left
50′ Single Arm Kettlebell Overhead Walking Lunge, Right
10 Single Arm Bent Over Row, Left
10 Single Arm Bent Over Row, Right
Metcon (3 Rounds for reps)
Banded Bicep Curl
3 x 60 Second AMRAP, Rest 60 Seconds

Cool Down
10 Minute Walk @ Conversational Pace

Come Join Us! Your First Class Is FREE! Click the Link to Sign Up Today!