7.26.21- Monday

By | WOD | No Comments

Today’s CrossFit Workout

  • 10 Rounds, Rest 1:00 between rounds
    • 30 Double Unders
      6 Front Rack Lunges
      3 Push Press (Building)

SWEAT Workout

  • Running Intervals:
    • 2 x 400, Rest 1:00
      4 x 300, Rest :45
      6 x 200, Rest :30
  • Following final rest period begin 3 rounds:
    • 8R/8L Overhead Lunges
      16 Goblet Squats
      24 Abmat Sit ups
      16 Plank Passes
      8R/8L Push up w/Row

7.24.21- Saturday

By | WOD | No Comments

Today’s Workout 

Strength

  • 3 Rounds
    • 6 DB Bench Complex (R+L+Both)
    • 3 Weighted Dips
    • 1:00 Weighted Plank

Conditioning 

  • AMRAP16, alternating movements with a partner:
    • 200m Run
    • 8 DB Hang Clean and Jerks
    • 250m Row/Ski
    • 8 Devils Press
    • 8 Burpees Over DB

7.22.21- Thursday

By | WOD | No Comments

Today’s Workout

Strength 

  • 10 x 3 Sumo Deadlift

Conditioning 

  • 5 Rounds For Time:
    • 10 DB Deadlifts
    • 10 DB Reverse Lunges
    • 10 Renegade Rows w/ push up
    • 5 Weighted Strict Pull Ups

7.21.21- Wednesday

By | WOD | No Comments

Today’s Workout

  • Every 3:00 for 5 Rounds
    • 10/8 Calorie Assault Bike
    • 10 Burpees
    • 20 Double Unders
  • Immediately following final interval, complete for time:
    • 50 Calorie Ski
    • 50 Burpees
    • 100 Double Unders

7.20.21- Tuesday

By | WOD | No Comments

Today’s Workout 

  • 0:00-30:00
    • 800m Run
    • 21 Power Cleans (135/95#)
    • 21 Toes to Bar
    • 400m Run
    • 15 Power Cleans (155/105#(
    • 15 Toes to Bar
    • 200m Run
    • 9 Power Cleans (185/135#)
    • 9 Toes to Ber
  • in remaining time, find a 2 Rep Power Clean

7.15.21- Friday

By | WOD | No Comments

Today’s Workout 

  • 5 Rounds For Time
    • 5 Cleans (155/105#)
    • 10 Pull ups
  • Rest 2:00
  • 4 Rounds For Time
    • 5 Snatches
    • 10 Chest To Bar Pull Ups
  • Rest 2:00
  • 3 Rounds
    • 5 Shoulder to OH
    • 5 Bar Muscle Ups

Today’s SWEAT

  • AMRAP25
    • 500m Row/Ski
    • :30 Wallsit Curls
    • 10 Devil Press
    • :30 Plank Passes
    • 10 DB Squats
    • :30 Superman Hold