CrossFit WOD, July 23, 2020

By | WOD

4.4

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 16 Sets:
1. 6-8 reps Toes Elevated Romanian Deadlift, 5111 Tempo
2. 6-8 reps Tall Kneeling Kettlebell Strict Press, 5111 Tempo
3. 35 Second Extended Plank
4. 35 Second Arch Hold (Off Bench)

Note;
1. 32 Minutes.

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

CrossFit WOD, July 22, 2020

By | WOD

4.3

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)
35 Minute AMRAP:
100 Yard Shuttle Run
40 Yard Farmer Cary
20 Yard Bear Crawl
20 Yard Burpee Broad Jump

Note:
1. Move at a sustainable pace.
2. Cones are at 0, 5 yards, 10, yards, 15 yards, 20 yards.
3. 10 yards = 1 rep / 100 yards = 10 reps

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 21, 2020

By | WOD

4.2

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 16 Sets
1. 6-8 reps Dual Kettlebell Front Squat, 5111 Tempo
2. 6-8 reps Supinated Kettlebell Bent Over Row, 5111 Tempo
3. 35 Second Star Plank, Left
4. 35 Second Star Plank, Right

Note:
1. 32 Minutes.

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

CrossFit WOD, July 20, 2020

By | WOD

4.1

Warm-up
2-3 Sets:
8-10 reps/side Kettlebell Deadbug
8-10 reps Scapular Push-ups
20 seconds/side Side Plank
Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP
400m Run
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Double Push Press

200m = 1 rep
400m = 2 reps
Metcon (3 Rounds for reps)
Kettlebell Overhead Tricep Extension
3 x 60 Second AMRAP, Rest 60 Seconds

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 19, 2020

By | WOD

3.7

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 18, 2020

By | WOD

2.6

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:
4 Kettlebell Snatch, Left
8 Push-ups
4 Kettlebell Snatch, Right
16 Air Squats

Rest 4 Minutes

6 Minute Clock:
50′ Broad Jump
50′ Bear Crawl

Rest 4 Minutes

Note;
1. 36 Minutes

50′ Broad Jump = 1 rep
50′ Bear Crawl = 1 rep

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 17, 2020

By | WOD

3.5

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)
5 Rounds:
50′ Kettlebell Front Rack Walking Lunge Steps
12 Kettlebell Chainsaw Row, Right
12 Kettlebell Chainsaw Row, Left
Metcon (3 Rounds for reps)
Banded Bicep Curl
3 x 45 Second AMRAP, Rest 60 Seconds

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 16, 2020

By | WOD

3.4

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 16 Sets:
1. 8-10 reps Toes Elevated Romanian Deadlift, 3111 Tempo
2. 8-10 reps Tall Kneeling Kettlebell Strict Press, 3111 Tempo
3. 30 Second Extended Plank
4. 30 Second Arch Hold (Off Bench)

Note;
1. 32 Minutes.

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

CrossFit WOD, July 15, 2020

By | WOD

3.3

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:
100m Run
50m Farmer Carry
100m Run
50m Front Rack Carry
15 Burpees

Note:
1. Move at a sustainable pace.
2. Mark the cones off at 50m

*100m run = 1 rep
*50m carry = 1 rep

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 14, 2020

By | WOD

3.2

Metcon
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 16 Sets
1. 8-10 reps Dual Kettlebell Front Squat, 3111 Tempo
2. 8-10 reps Supinated Kettlebell Bent Over Row, 3111 Tempo
3. 30 Second Star Plank, Left
4. 30 Second Star Plank, Right

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

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