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WOD Archives: July 2014

Benchmark 8/1/2014

Fitness CrossFit Games Open Workout 14.5 For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing Burpees MORE »

Thursday 7/31/2014

Fitness Front Squat – 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100% + For time: 10 Squat Cleans @ 95/65# 20 Push-ups 10 Squat Cleans 15 Burpees 10 Squat Cleans 15 Push-ups 10 Squat Cleans 5 Burpees Squat Cycle A. Back Squat – 4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85% B. Front Squat – 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 70% C.1... MORE »

Wednesday 7/30/2014

Fitness A. Deadlift – 3 reps at 50-60%, EMOM x 12 mins + 12 Min AmRap 20 Wall Ball 10 TTB *Every 3 Mins do 10 Burpees MORE »

Tuesday 7/29/2014

Fitness A. Clean & Jerk – 8 Singles @ 80% and up + 12 min amrap 200m run 10 A. KB Swings, 70/50# 3 Wall Walks MORE »

Monday 7/28/2014

Fitness Back Squat – 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100% + 50 thrusters @ 75/55# 50 box jumps @ 24/20” 50 pull ups Squat Cycle Back Squat – 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100% Front Squat – 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85% iSweat 36 minutes on the clock –... MORE »

Saturday 7/24/2014

9AM – OLY Class A. Clean & Jerk, E2MOM for 16 Mins B. SNatch Grip DL; 4 x 4 @ 90-100% of SN C. AB Work – your choice. Minimum of 75 reps 10AM – Partner Workout, In teams of 2: 150 Wall Ball 50 Pull-ups (scale up to CTB) 50 STO @ 135/95# Rest 10 Mins 7 Rounds 5 Squat Cleans per athlete (10 Total) @ 165/115# 5 burpees over the bar per athlete MORE »

Thursday 7/24/2014

Fitness / Squat Cycle A. Front Squat, Max Effort + 12 Min Clock, 3 Mins at each stations Thrusters, 75/45# Deadlift @ 145/95# Box jumps,U&O @ 24/20” Pull-ups iSweat 1 Mile Easy Run + 100m Run @ 50% 200m Run @ 90% 30 Sec Walk x15 + 1 Mile Easy Run cool down MORE »

Wednesday 7/23/2014

In honor of the commencing of the Crossfit Games, today’s workout is inspired by one of the events from this years games. Here is the event. There is a 50 min cap on this workout. 3 Rounds for Time (50 Min Cap): 1000m Row 100 Double Unders (6 Min Cap) 1 Mile Run *Scale for the Double unders is 7 mins of work. This is alsoa cap so after 6... MORE »

Tuesday 7/22/2014

Fitness A. Clean & Jerk – work up to a heavy single in 6 attempts If Jerk fails in less than 6, continue with clean + “Grace” iSweat 7 rounds 1 minute Row for meters 1 minute AD for calories 1 minute double under rest 2 minute MORE »