WOD

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26
Jul

Alter Ego

WOD:

Every 3 Minutes x 10 Rounds:

[On the 0:00]: 15 Ab Mat Situps and 12 Alt. DB Snatches 50/35/25

[On the 3:00]: 400 Meter Run

[On the 6:00]: 15 Ab Mat Situps and 12 Alt. DB Snatches 50/35/25

[On the 9:00]: 400 Meter Run

[On the 12:00]: 15 Ab Mat Situps and 12 Alt. DB Snatches 50/35/25

[On the 15:00]: 400 Meter Run

[On the 18:00]: 15 Ab Mat Situps and 12 Alt. DB Snatches 50/35/25

[On the 21:00]: 400 Meter Run

[On the 24:00]: 15 Ab Mat Situps and 12 Alt. DB Snatches 50/35/25

[On the 27:00]: 400 Meter Run

*must alt each rep on DB
* Score = Sum total of all 10 rounds
Score: Log time for all 10 rounds. The score is the total sum time.
Goal: Complete each round in ~2:00 or under leaving ~1:00 to recover.
25
Jul

Ride Like The Wind

Strength: 
Squat Clean Complex
Every :90 for 5 sets:
2 Clean Pulls + 1 Squat Clean
*build in weight or stay the same and work on form
WOD:

10 Rounds For Time:

5 Squat Cleans (155/105/95)

10/7/5 Calorie Assault Bike

22
Jul

Push It Up

Strength:
Jerk Complex
15 mins work to heavy
2 Push Jerks+1 Split Jerk (off the rack)

WOD: “Push It Up”

For Time: Buy-in: 400m

Run 10.9.8.7.6.5.4.3.2.1 reps of:

Push Jerks (115/85/65)

Box Jumps 24/20/16

Buy out: 400m Run

21
Jul

Get it Together

Boulder CrossFit – CrossFit

Metcon (No Measure)

Skill: Butterfly Pull-ups 10-15 min progressions

WOD: “Back and Forth”

24 MIN EMOM

MIN 1: 7 Burpees

MIN 2: 7 Butterfly Pullups or Kipping

MIN 3: 7 Barbell Strict Presses

MIN 4: 7 TTB

20
Jul

13 going on Hurty

Strength: Back Squats
On a 10:00 clock, every 2:00:
3 Back Squats off the rack

* Do 2 warm-up sets before starting the first set
* The class moves together
* Increase load across each new set
* The goal is not to find a new 3 rep max, but to lift something heavy for that day
* Score = heaviest triple completed
* Failed reps count as a set

WOD:

13 MIN AMRAP

75 Double Unders or 100 Singles

9 Hand Stand Pushups or 9 HRPU

6 Back Squats 135/95/65 (must clean off the ground then put on back)

19
Jul

Counter Clockwise

*On the 7:00 min x 3 Rounds:

200 Meter Run

10 Double Dumbbell Burpee Deadlifts (50/35#/25)

200 Meter Run

6 Double Dumbbell Burpee Power Cleans (50/35#/25)

200 Meter Run

4 Double Dumbbell Burpee Clean & Jerks (50/35#/25)

18
Jul

Jack of All Trades

Strength: Clean+Thurster
 
On a 9:00 clock, every:90 sec perform:
1 Power Clean + 2 Thrusters
(6 sets)

* Increase loads across the 6 sets or stick to one manageable load the whole time
* Score = heaviest load complete

For Time:

2,000/1,800/1600 Meter Row

20 Burpee Pull-Ups

30 Thrusters (115/85/65)

1 2 3 50