WOD
3 Rounds
400-m Run
21 SDHP 75/55
12 Lateral Bar Over Burpees
10/14/2019 WOD
Author: August CrossFit
10/10/2019 WOD
Skill/Strength
Hang Power Snatch
1-1-1-1-1-1-1-1-1
WOD
3 Rounds
Max Strict Pull-ups (Sc-BarHang)
Max Strict Press 95/65
Max cal Row
Max L-sit Hold (Sc-Plank Hold)
10/8/2019 WOD
WODÂ
For Time:
15-12-9
Thrusters 115/75
Chest to Bar
10/7/2019 WOD
WOD
12-min AMRAP
7 Box Jumps
14 KB Swings 53/35
10/3/2019 WOD
WOD
Bert
50 Burpees
400-m Run
100 Pushups
400-m Run
150 Walking Lunges
400-m Run
200 Squats
400-m Run
150 Walking Lunges
400-m Run
100 Pushups
400-m Run
50 Burpees
*This is a HERO WOD. Â Scaling options will be available for all levels.
10/2/2019 WOD
Strength
Deadlift
1-1-1-1-1-1-1-1
*Not a 1-rep max, find a weight that is challenging yet allows good form and repeat with 1-min rest between each. If heavy is not in the cards today, perform 5 sets of 5 for technique work.
WOD
7-min AMRAP
20 DB Push Press 50/35
40 Double Unders
10/1/2019 WOD
WOD
20-min AMRAP
25-cal Row
25 Good Mornings 45/35
25 Sit-ups
