A. Back Squat; 4 reps, x4 sets
+
For Time;
50/40 Calorie Ski/Bike/Row
35 Situps
25 Pullups
15 Burpees
– rest 3 min, x2 total sets
— there’s only two rounds, and three machines, you get to pick what 2 machines you’ll utilize
WOD – CrossFit-Thursday– 07/3/2020
A. EMOM x12 Min
1st; TnG Power Clean; 6 reps; moderate weight, some building OK
2nd; T2B; 10-12 reps
+
3 RFT
Run 200m
21 KB Swings; 53/35
15 Burpees
21 KB Swings; 53/35
Run 200m
– rest 2 min bet rounds
Comments
WOD – CrossFit-Wednesday– 07/2/2020
3 RFT
Run 800m
Ski 800m
65 Air Squats
+
2 sets
Glute Bridge w/ second pause @top. 20 reps
– rest 1 min
Hollow Row; 20-30 reps
– rest 1 min
Comments
WOD – CrossFit-Wednesday– 07/1/2020
18 Mn AMRAP
3 Power Cleans; 205/135
13 Pullups
23/17 Calorie Bike/Ski/Row
+
3 sets;
Bench Press; 8-10 reps
– rest 1 min
Alternating Single-Arm Dumbell High-Row; 20 in total, 10/arm
– rest 1 min
Comments
WOD – CrossFit-Tuesday– 06/30/2020
A. Reverse Lunge From ‘Platform’; 16 steps, 8/leg
– stand on a plate for you ‘Platform’
— bar on back as load, add weight if possible
+
3 RFT
20 Shoulder to Overhead; 95/65
40 Dubs/80 Singles
30/22 Calorie Bike/Ski/Row
– rest 2 min bet rounds
Comments
WOD – CrossFit-Monday– 06/29/2020
A Back Squat; 6 reps, x4 sets
+
4 RFT
Run 400m
10 Burpee Box Jump Overs
15 Hang Power Snatches; 75/55
Comments
WOD – CrossFit-Friday– 06/26/2020
3 RFT
20/18 Calorie Bike/Row/Ski
21 Thrusters; 95/65
15 T2B
+
Bench Press; 8-10 reps
– rest 1 min
farmers carry; 50m HEAVY
– rest 1 min
Comments
WOD – CrossFit-Thursday– 06/25/2020
For Time;
50/40 Calorie Bike
50/40 Calorie Ski
50/40 Calorie Row
Run 400m
40/32 Calorie Bike
40/32 Calorie Ski
40/32 Calorie Row
Run 400m
Comments
WOD – CrossFit-Wednesday– 06/24/2020
20 Min AMRAP
4 Power Snatch; 135/95
8 Pullups
12 Box Jump Overs
16 Wallballs
200m Run
Comments
WOD – CrossFit-Tuesday– 06/23/2020
A. Reverse Lunge; 18 steps, 9/leg
* not walking, bar on back as load, add weight if possible
+
Ski/Row 300m
Run 200m
15 Deadlifts; 225/155
15 Burpee Over Bar
– rest 2 min bet sets, x4 sets
Comments