CrossFit WOD, July 5, 2020

By | WOD

1.7

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 4, 2020

By | WOD

1.6

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:
15 Kettlebell Swing
*Partner Performs a Handstand Hold.

Rest 4 Minutes

6 Minute Clock:
15 Kettlebell Push Press
*Partner Performs a Plank Hold.

Rest 4 Minutes

Note:
1. 36 Minutes
2. Handstand will be held against the backstop.

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 3, 2020

By | WOD

1.5

Warm-up
2-3 Sets:
12-15 No Push-up Burpee
8-10 reps/side Single Leg Kettlebell Romanian Deadlift
8-10 reps/side Tall Kneeling Kettlebell Halo
Metcon (Time)
5 Rounds:
20 Dual Kettlebell Front Squat
50′ Bear Crawl
20 Kettlebell Bent Over Row
50′ Bear Crawl

Note:
25 Minute Time Cap
Metcon (3 Rounds for reps)
Kettlebell Bicep Curl

3 x 60 Second AMRAP, Rest 60 Seconds

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 2, 2020

By | WOD

1.4

Warm-up
2-3 Sets:
200m Run @ Converational Pace
8-10 reps/side Cossack Squat
8-10 reps Prone Scapular Retractions
Metcon
Every 2 Minutes x 16 Sets:
1. 8-10 reps Romanian Deadlift, 3111 Tempo
2. 8-10 reps Z-Press, 3111 Tempo
3. 60 Second Plank Hold
4. 60 Second Arch Hold

Note:
1. 32 Minutes

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

CrossFit WOD, July 1, 2020

By | WOD

1.3

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)
30 Minute AMRAP:
200m Run
100m Farmer Carry

Note:
100m run = 1 rep
50m farmer carry = 1 rep

Move at a sustainable pace. This workout is all about pacing, but will definitely tax your grips and your lungs. The goal for Wednesdays is getting in blood flow and limiting the amount of contractions.

Metcon
Kettlebell Front Rack Hold

3 x 60 Seconds, Rest 60 Seconds

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, June 30, 2020

By | WOD

1.2

Warm-up
2-3 Sets:
50′ Bear Crawl
8-10 reps/side RDL Reach
8-10 reps Scapular Push-ups
Metcon
Every 2 Minutes x 16 Sets
1. 8-10 reps Goblet Squat, 3111 Tempo
2. 8-10 reps Bent Over Row, 3111 Tempo
3. 60 Second Side Plank, Left
4. 60 Second Side Plank, Right

1. 32 Minutes.

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

CrossFit WOD, June 29, 2020

By | WOD

1.1

Warm-up
2-3 Sets:
200m Run @ Converational Pace
8-10 reps/side Curtsy Lunge Step
4-6 reps/side T Push-ups
Metcon (Time)
3 Rounds:
800m Run
30 Push-ups
30 Kettlebell Swings

Note:
30 Minute Time Cap.
Metcon (3 Rounds for reps)
Kettlebell Skullcrusher

3 x 60 Second AMRAP, Rest 60 Seconds

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, June 28, 2020

By | WOD

8.7

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, June 27, 2020

By | WOD

8.6

Warm-up
Bretzel 2.0; 2 Minutes/Side
+
2 Sets:
400m Run
8-10 reps Sumo Squat to Stand
8-10 reps Scapular Push-ups
Rest 30-60 Seconds Between Sets
Metcon (6 Rounds for reps)
2 Sets @ 90-95% Effort
2 Minute Max Rep Air Squats
Rest 2 Minutes
2 Minute Max Reps Kettlebell Swing
Rest 2 Minutes
2 Minute Max Rep 50′ Shuttle Run
Rest 4 Minutes

Note:
Bring whatever equipment you have borrowed from the gym and we will make it work.

*50′ shuttle run = 1 rep

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, June 26, 2020

By | WOD

8.5

Warm-up
2 Sets:
100 Single Unders
6-8 reps Yoga Push-ups
3-4 rep/side Bodyweight Lunge Complex
+
30 Second Burpees @ 80% Effort
Rest 30 Seconds
30 Second Burpee @ 90% Effort
Rest 30 Seconds
30 Second Burpee @ Max Effort
Rest 3-5 Minutes
Metcon (Time)
For Time:
100 Burpees, 6" Target

Note:
10 Minute Time Cap.
Metcon
3 Sets:
30 Second Extened Reverse Plank
Rest 10 Seconds
30 Second Single Leg Wall Sit, Left
Rest 10 Seconds
30 Second Single Leg Wall Sit, Right
Rest 10 Seconds
30 Second Side Plank, Left
Rest 10 Seconds
30 Second Side Plank, Right
Rest 1 Minute

Cool Down
Elevated Pigeon Pose; 2 Minutes/Side

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