Category: WOD

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Workout of the day: 7/15/19

StrengthBack Squat 12-10-8 Conditioning:800 Meter Run21 DB Thrusters 35/25600 Meter Run15 DB Thrusters400 Meter Run12 DB Thrusters200 Meter Run9 DB Thrusters Competitor800 Meter Run21 DB

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Barbell

Barbell 07-15-19

Mondaysame exercises as last week, less reps more weightBench Press 3 x 4-6Strict Pull-Up 3 x 4-6Superset1, 3 x 6-8 DB Bench Press & 15

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WOD

Workout of the Day 07-14-19

StrengthStrict Press 15-12-9 CrossFit ConditioningShare as Needed w/ Partner3 Rounds w/ Partner, 30:00 Time Cap 10 Modified Rope Climbs 25 D-Ball Cleans 70/50 50 Box

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WOD

Workout of the Day 07-13-19

Strength 15 Minutes to build up to a heavy Power Clean Triple CrossFit Conditioning‘The Chief’5 Rounds of 3 Minutes, As Many Reps as Possible1 Minute

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Workout of the Day 07-12-19

CrossFit Conditioning2 SETS8 Minutes, As Many Rounds as Possible 1/.8 Mile Bike 8ea SA DB Hang Power Snatch 45/30Rest 1:308 Minutes, As Many Rounds as

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Workout of the Day 07-11-19

StrengthDeadlift 15-12-10 CrossFit Conditioning4 Rounds 10 Sumo Deadlift Hi-Pull 75/55 100 Meter Run 10 Ring Rows / Pull-Ups 100 Meter Run 1:00 Rest CrossFit Competitor4

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Workout of the Day 07-10-19

CrossFit ConditioningPartner I Go, You Go, Alternate Movements / Pair6 Rounds: 15/12 Calorie Bike 20 Wallballs & 10 Dual DB Hang Power Cleans 45/30 20

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Workout of the Day 07-09-19

StrengthBench Press & Strict Pull-Up 15-12-10 CrossFit Conditioning3 Rounds50 Meter Single Arm Farmers Carry 1.5/150 Second Plank500 Meter Row CrossFit Competitor3 Rounds50 Meter Single Arm

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WOD

Workout of the Day 07-08-19

StrengthBack Squat 15-12-10 CrossFit Conditioning14 Minutes, As Many Reps as Possible 300 Meter Run 20 Dumbbell Lunges 35/25 10 Burpees/Sprawls CrossFit Competitor14 Minutes, As Many

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