Thursday, July 30, 2020

Wednesday, July 29, 2020

WOD 7-30-20

Floor Press 10-8-6-4-2
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A- ring dip 3 x 8 - 10
B- ring row 3 x 8 - 12
C- farmer carry 3 x 50m

Tuesday, July 28, 2020

WOD 7-29-20

Single arm seated DB Press 3 x 6
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2 x 5:00 AMRAP
3 MU (bar or ring)
12 WB
36 DU
1:00 rest btw

Monday, July 27, 2020

Sunday, July 26, 2020

WOD 7-27-20

FR step-up 3 x 8
-----------------------
500 m row 
Then- 4 rds
8 burpee 
16 Hang DB SN 

CrossFit Preschool! 

Wednesday, July 22, 2020

Tuesday, July 21, 2020

WOD 7-22-20

Single arm seated DB Press 3 x 8
-------------------------------------------
"Rahoi"
12 min AMRAP-
12 box jump (24/20)
6 thruster (95/65)
6 bar facing burpee



Monday, July 20, 2020

WOD 7-21-20

4 rds-
200 m run
10 T2B
3 wall climbs
Rest 2:00
4 rds-
200 m run
6 DBall over shoulder

WOD 7-20-20

FR Lunge 3 x 6 (each leg)
---------------------------------
20-15-10-5
Single KB FR Sq
Pull-up



Thursday, July 16, 2020

WOD 7-17-20

1,000 m row
50 box jumps (24/20)
30 DL (185/135)
50 sit-ups



Wednesday, July 15, 2020

WOD 7-16-20

B.Squat-
Set of 5
Set of 3
*Max effort @ 80% of set of 3
------------------------------------------
A- Cossack Sq 3 x 6-10
B- pallof press 3 x 10
------------------------------------------
A- Banded March 2 x 1:00
B- Banded good morning 2 x 40


Tuesday, July 14, 2020

WOD 7-15-20

Single arm seated DB Press - 4 x 10
----------------------------------------------
21-15-9
Ring row
Push press (95/65)




Monday, July 13, 2020

WOD 7-14-20

Every 4:00 x 5 rds-
400 m run
20 wb (20/14)
8 burpee


WOD 7-13-20

FR Lunge 3 x 8 (each leg)
------------------------------------
7 min AMRAP-
24 DU
6 PCL (135/95)
2 Bar MU


Tuesday, July 7, 2020

WOD 7-8-20

4 sets- 3 P.Press + 2 P.Jerk + 1 Sp.Jerk
------------------------------------------------
10-8-6-4-2 DL (275/185)
2 wall climb btw. each set
*9:00 cap




Monday, July 6, 2020

WOD 7-7-20

Every 2:00 x 8 rds-
12/10 cal machine
12 burpees
*stick with same machine


WOD 7-6-20

Temp F. Sq 3 x 3
------------------------
3 rds-
10 HCL (155/105)
50 DU


Wednesday, July 1, 2020

WOD 7-2-20

EMOM x 7- 2 PSN
EMOM x 7- 1 PSN
--------------------------
EMOM x 7- 2 PCL
EMOM x 7- 1 PCL