Category: WOD
Wednesday July 8, 2020 'Friday Workout'

Strength: Power Cleans 4×2

Workout: CrossFit OPEN 14.4

14 Minute AMRAP (As Many Rounds As Possible)

60 Calorie Row

50 Toes To Bar

40 Wallballs

30 Power Cleans (135lb./93lb.)

20 Ring Muscle Ups ***Scale to Ring dips***

Wednesday July 8, 2020 'Thursday Workout'

Strength: Tempo Pause Bench Press 4×3 (5 seconds down/1 sec pause/fast up)

Workout: Accumulate as many Cals as possible

6 Minutes to find max cals on rower

2 mins rest,

6 Minutes to find max cals on Assault Bike/Echo

2 mins rest,

6 Minutes to find max cals on Skierg


Tuesday July 7, 2020 'wednesday Workout'

Workout: Lumerjack 20

For Time

20 Deadlifts 275lb./185lb.

400m Run

20 KB Swings 70lb./53lb.

400m Run

20 Overhead Squats 115lb./85lb.

400m Run

20 Burpees

400m Run

20 Chest To Bar Pull ups

400m Run

20 Box Jumps 24″/20″

400m Run

20 DB Squat Cleans 45lb./30lb.

400m Run

Tuesday July 7, 2020 'Tuesday Workout'

Strength: 10 Minute EMOM (Every Minute On the Minute)

15 Double unders + 2 Power Snatches **Add weight if form is good**

Workout: For Time

12-10-8-6-4-2 Renegade Man-Makers (Row, Row, Pushup)

25 Situps

12-10-8-6-4-2 DB Reverse Lunges (total)

Sunday July 5, 2020 'Monday Workout'

Strength: Tempo Box Squats 4×3 (5 seconds down/1 sec pause)

Workout: For Time

CF OPEN 15.5

27-21-15-9

Calorie Row RX+(Echo/Assault)

Thrusters (95lb./63lb.)

Thursday July 2, 2020 'Friday Workout'

Strength: Deadlift 3×5

Workout: 16 Minute AMRAP (As Many Rounds As Possible)

Teams of 2

100 Air Squats

200m Run

80 Single DB Thruster (50lb./35lb.)

200m Run

60 Box Jumps (24″/20″)

200m Run

40 Strict HSPU

200m Run

20 Ring MU or Dips

200m Run


Thursday July 2, 2020 'Thursday Workout'

Strength: For Quality (20 Minute CAP)

10-9-8-7-6-5-4-3-2-1

Floor Presses RX(135/93) RX+(Bodyweight)

Strict Pullups

Workout: For Time

100 Russian Swings

**Every Minute on the minute 8/6 Calories**

**RX+ 12/10 Calories**

Tuesday June 30, 2020 'Wednesday Workout'

Strength: Push Press 3×5

Workout: For Time

50 Wallball Buy in,

5 Rounds of

10 Alternating DB Snatches (50lb./35lb.)

20 DB Walking Lunges (1 DB 50lb.35lb.)

30 Sit ups

50 Wallball Buy out

Tuesday June 30, 2020 'Tuesday Workout'

Strength: 10 Minute EMOM (Every Minute On the Minute)

15 Double Unders + 2 Power Cleans **Add weight throughout**

Workout: For Time

42-30-18 Calorie Row/Dyne/Erg

42-30-18 Double Unders

21-15-9 Calorie Row/Dyne/Erg

21-15-9 Burpees 6″ Target

Sunday June 28, 2020 'Monday Workout'

Strength: Back Squats 3×5

Workout: 5 Rounds For Time **22 Minute cap**

7 “Squat” Snatches RX (95lb./63lb) RX+(135lb./93lb.)

10 Toes To Bar

200m Run