CrossFit WOD, July 13, 2020

By | WOD

3.1

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)
20 Minute AMRAP:
400m Run
21 KB Swing
12 Push-ups

400m run = 2 reps
(200m run = 1 rep)
Metcon (3 Rounds for reps)
Kettlebell Overhead Tricep Extension
3 x 45 Second AMRAP, Rest 60 Seconds

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 12, 2020

By | WOD

2.7

Warm-up
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 11, 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

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 10, 2020

By | WOD

2.5

Warm-up
2-3 Sets:
12-15 No Push-up Burpee
8-10 reps/side Single Leg Kettlbell Romanian Deadlift
8-10 reps/side Tall Kneeling Kettlebell Halo
Metcon (Time)
4 Rounds:
75′ Kettlebell Front Rack Walking Lunge
25 Kettlebell Bent Over Row
15 Burpees

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 9, 2020

By | WOD

2.4

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, 3311 Tempo
2. 8-10 reps Z-Press, 3131 Tempo
3. 60 Second Plank Hold
4. 60 Second Arch Hold

Note;
1. 32 Minutes
2. Increase TUT on KB movements.

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

CrossFit WOD, July 8, 2020

By | WOD

2.3

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 (3 Rounds for reps)
Mixed Modal MAP 10
10 Minute AMRAP:
200m Run
50m Farmer Carry

Immediately Into:

10 Minute AMRAP:
200m Run
50m Front Rack Carry

Immediately Into:

10 Minute AMRAP:
200m Run
50m Overhead Carry

Note:
Move at a sustainable pace.

*200m = 1 rep
*50m = 1 rep

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, July 7, 2020

By | WOD

2.2

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, 3311 Tempo
2. 8-10 reps Bent Over Row, 3113 Tempo
3. 60 Second Side Plank, Left
4. 60 Second Side Plank, Right

Note:
1. 32 Minutes.
2. Increase TUT on KB movements.

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

CrossFit WOD, July 6, 2020

By | WOD

2.1

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)
4 Rounds:
400m Run
15 Kettlebell Deadlift
10 Single Arm Push Press, Left
15 Burpees
10 Single Arm Push Press, Right

Note:
30 Minute Time Cap.
Metcon (4 Rounds for reps)
Kettlebell Skullcrusher
4 x 60 Second AMRAP
Rest 60 Seconds

Cool Down
10 Minute Walk @ Conversational Pace

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

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