CrossFit WOD, July 3, 2019

190703Warm-upCoach LedMetconPush Press (2-2-2-2-2)80% acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 8 pistols 12 push-ups 16 sit-ups 20 wall balls (20/14)ChallengeMetcon

CrossFit WOD, July 1, 2019

190701Warm-upCoach LedMetconFront Squat (3-3-3-3-3)75% across, 3 second pauseMetconMetcon (Time)5 rounds 10 burpee box jump overs (24/20) 10 db/kb deadlifts (50/35) cash out: 50 double undersChallengeMetcon

CrossFit WOD, June 28, 2019

190628Warm-upCoach LedMetconBack Squat (2-2-2-2-2)75% across, 5 second pause in the bottomMetconStanding Broad Jump (Distance)max standing broad jumpChallengeMetcondb bicep curl: 4×12 each arm moderate shrugs: 4×10 heavy reverse curls: 3×8 empty...

CrossFit WOD, June 27, 2019

190627Warm-upCoach LedMetconMetcon (Time)20 rounds 1 squat clean (165/115) 3 hspu 5 pull-upsChallengeMetconflat bench db fly: 4×12 moderate flat bench db press: 3xME heavy bench dips: 3xME

CrossFit WOD, June 26, 2019

190626Warm-upCoach LedMetconMetcon (Time)E2MOM 10 2 power snatch (135/95) 15 wall balls (20/14)Score the time on the clock after the last set of wall balls.MetconMetcon (Time)4 rounds 12 db snatch (50/35) 12 weighted step ups (50/35) 20" box for...

CrossFit WOD, June 25, 2019

190625Warm-upCoach LedMetconFront Squat (2-2-2-2-2)75% across with a 4 second pause in the bottom. Focus on getting into the bottom quickly with a hard stop. MetconMetcon (Time)400m run 5 push press (115/85) 5 lateral bar burpees 400m run 10 push press 10 lateral bar...

CrossFit WOD, June 24, 2019

190624Warm-upCoach LedMetconMetcon (Weight)EMOM 12 odd: 2 clean and jerks (80%) even: 25 double undersMetcon (Time)5 rounds 3 deadlifts (80%) 7 t2b 10 sit-ups 17 push-upsChallengeMetconflat bench db press: 4×10 (moderate/heavy) single arm db row: 4×10...