CrossFit WOD
Five Rounds
AMRAP – 2:00
– 4 1 1/4 Back Squat @ 4010
– Max Hand Release Pushups
*3:00 rest between rounds.
EMOM – 10:00
– 20 KB Swings (Russian)
Endurance WOD
Three Rounds
– 1 Mile Run/1500m Row
– 3:00 Rest
*Hold within 5 to 10 seconds.
CrossFit WOD
Split Jerk
1-1-1-1-1
Five Rounds:
– 3 x (1 Power Clean + 4 Push Press)
– 15 Pullups
We’re getting together to watch the final day of the 2012 Reebok CrossFit Games on ESPN3. Join us on Sunday, July 15 at 2 p.m. You must RSVP via Facebook or email to receive Cory’s address in Capitol Heights. We’ll have a grill going. Bring a chair, your own food and drinks (we’ll have plates, plastic-ware, cups and napkins), and a swimsuit & towel if you want to swim. Kids are welcomed!
CrossFit WOD
Five Rounds
– 25m Bear Crawl
– 25m Walking Lunge
– 100m Sprint
Endurance WOD
Every 30 Seconds for 6:00
– 100m Run/125m Row
Rest 3:00
Every 30 Seconds for 4:00
– 100m Run/125m Row
Rest 2:00
Every 30 Seconds for 2:00
– 100m Run/125m Row
CrossFit WOD
Front Squat
– 1-1-1-1-1
– 2:00 Rest
AMRAP – 8:00
– Squat Cleans – 90% Clean 1RM
Partner Finisher
– 8:00 Row for meters.
(stroke rate must be under 20 strokes/min)
9:00 ~ 10:00 a.m.
Group WOD
Be there at 9 a.m. and we’ll have a group WOD for you to do!
Endurance WOD
Two Rounds:
– 2 Mile Run/3k Row
– 5:00 Recovery
*Hold within 30 seconds.
CrossFit WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups
CrossFit WOD
Five Rounds:
– 10, 8, 6, 4, 2 Back Squat @ 3010
– 1:00 Rest
– 1:00 Max Situps
– 3:00 Rest
Finisher
– 300′ Sled Drag
Endurance WOD
Six Rounds:
– 2:00 Run/Row
– 1:00 Rest
CrossFit WOD
4th of July – 1776 WOD
AMRAP – 13:00
– 17 Wall Balls
– 7 C2B Pullups
– 6 Deadlifts (236#)
*Buy-in: 50 Double Unders
CrossFit WOD
Five Rounds:
– 1:00 KB Swings (Russian Style)
– 1:00 Ring Pushups
– 1:00 Box Jumps
– 1:00 Rest
Finisher:
– 80 Sledge Strikes
Endurance WOD
Run/Row
– 5:00 on, 2:30 off
– 6:00 on, 3:00 off
– 7:00 on