CrossFit WOD, August 16, 2019

190816Warm-upCoach LedMetconKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#35 minute capMobility and Recovery

CrossFit WOD, August 15, 2019

190815Warm-upCoach LedMetconBack Squat (1-1-1-1)90% acrossGood Mornings (6-6-6-6)20-25% of back squatMetconMetcon (1 Rounds for reps)Tabata plank double undersMobility and Recovery

CrossFit WOD, August 14, 2019

190814Warm-upCoach LedMetconBench Press (1-1-1-1)90% acrossPendlay Row (5-5-5-5)MetconMetcon (Time)10! deadlift (165/125) V-up jumping pull-ups (6")Mobility and Recovery

CrossFit WOD, August 13, 2019

190813Warm-upCoach LedMetconMetcon (Weight)E3MOM 15 3 thrusters (choose) 6 burpees 9 hspu 12 pull-ups 15 seconds hollow bodyTo score the workout Rx you must complete all rounds, use the same weight for all rounds, and finish each round under the 3 minute window. The...

CrossFit WOD, August 12, 2019

190812Warm-upCoach LedMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 5 front squat (55%) 10 t2b 15 sit-upsrest 3 minutes afterMetconMetcon (Time)3 rounds 3 front squats (65%) 5 t2b 7 push-upsMobility and Recovery

CrossFit WOD, August 9, 2019

190809Warm-upCoach LedMetconDeadlift (8-6-4-2-1-1-1)1RM deadliftMetconMetcon (Time)1 mile run 15 hspu 100′ walking lunge13 minute capMobility and Recovery

CrossFit WOD, August 8, 2019

190808Warm-upCoach LedMetconShoulder Press (8-6-4-2-1-1-1)1RM shoulder pressMetconMetcon (AMRAP – Rounds)E3MOM 18 10 alt db snatch (50/35) 10 alt pistols 30 second plank hold 30 second hollow body holdMobility and Recovery

CrossFit WOD, August 7, 2019

190807Warm-upCoach LedMetconMetcon (Time)5 Rounds 15 pull-ups 20 front squats (75/53) 25 lateral bar hops 30 Russian twists (20/14)Mobility and Recovery

CrossFit WOD, August 6, 2019

190806Warm-upCoach LedMetconBack Squat (8-6-4-2-1-1-1)1RM back squatMetconMetcon (Time)21-15-9 Russian swings (53/35) box jumps (24/20)Mobility and Recovery

CrossFit WOD, August 5, 2019

190805Warm-upCoach LedMetconTurkish Get Up (10 reps each arm)MetconMetcon (Time)25 burpees 50 sit-ups 75 double unders 50 push-ups 25 air squats 50 sit-ups 75 double unders 800m runMobility and Recovery