WOD

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20
Aug

Fight Gone Bad

Strength: Strict Press
 
5 at 40%
5 at 50%
5 at 60%
no + on any lifts this week
WOD: Fight Gone Bad

Three rounds of:

Wall-ball Shots (Reps), 20/14#

Sumo deadlift high-pull (Reps), 75/55#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75/55#

Row (Calories)

1-minute rest

  • count your total reps
19
Aug

Hang in there

Skill: 

Muscle Ups

WOD: For time 

21-15-9-9-15-21 reps of

Hang Power Cleans 95/65/55

Pushups

* after each set do 2 muscle-ups (bar or ring) (12 total)

* sub muscle ups for ring row to ring dip or pullup to bar dips

18
Aug

Poker Face

Boulder CrossFit – CrossFit

Deadlift (5 40% 5 50% 5 60% )

Metcon (AMRAP – Reps)

WOD: “Poker Face”

5 MIN AMRAP :

Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (115/85/65)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

5 MIN AMRAP

Buy-In: 400 Meter Run

Max Rounds:

9 Front Squats (135/95/65)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

5 MIN AMRAP :

Buy-In: 400 Meter Run

Max Rounds:

6 Front Squats (155/105/95)

6 Burpee Box Jump Overs (24″/20″)

17
Aug

7 Wonders

WOD: For time

3 Rounds:

7 Toes to Bar

7 Push Presses (115/85/65)

7 Pullups

700/500/300 Meter Row

3 Rounds:

7 Toes to Bar

7 Push Presses (115/85/65)

7 Pullups

700/500/300 Meter Row

3 Rounds:

7 Toes to Bar

7 Push Presses (115/85/65)

7 Pullups

16
Aug

Unicycle

Strength: Back Squat 
5 at 40%
5 at 50%
5 at 60%
no + on any lifts this week

WOD: 14 MIN AMRAP

60/55/50 Calorie Assault Bike

100 Double Unders

Time Remaining:

Max Power Snatches (115/85/65)

* Count total reps on the Snatches

13
Aug

Funny Business

Strength: Strict Press
1×5 75%
1×3 85%
1×1+ 95%
WOD: 15 MIN AMRAP 

30 Strict Presses (75/55/45)

30 Double Unders

30 Wallballs (20/14/10)

30 Double Unders

12
Aug

Isabel

Strength:
Power Snatch
Work to a heavy single for the day
WOD: “Isabel” 

For Time: 30 Snatches, 135# / 95#/65

CASHOUT: TABATA (Athletes Choice) choice 1-2 weaknesses to do 1 full TABATA with.