Friday, July 30, 2021

WOD 7-30-21

 Partner WOD-

4 rds (each) 

P1- 400 m run

P2- AMRAP of-

5 Dball

50 ft DBall carry 

15 push-ups 

Wednesday, July 28, 2021

WOD 7-29-21

 5:00- max cal bike

4:00- max lunges 

3:00- max pull-ups 

2:00- max HSPU

1:00 max cal row 

Tuesday, July 27, 2021

WOD 7-28-21

 DL 2-2-2-2-2

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3 x 3:00 AMRAP-

12 DB SN

36 DU

1:00 rest btw 

Super proud of this girl! Currently 
tied for first in her division at the 
CrossFit games! Tune in and watch 
her compete via YouTube or IG tmr!



Monday, July 26, 2021

WOD 7-27-21

 EMOM x 18-

1- 40 m sled pull

2- 10 burpees to target 

3- 12 T2B 




WOD 7-27-21

 EMOM x 10- 1 CL + 2 FSq

-------------------------------------

5 rds-

200 m run 

15 WB 

Thursday, July 22, 2021

Wednesday, July 21, 2021

WOD 7-22-21

 3:00 Max cal row 

Then- 10:00 to find 5RM BSq

---------------------------------------

A- 3 x 8 step up

B- 3 x Max L-sit

Tuesday, July 20, 2021

WOD 7-21-21

 DL 3-3-3-3-3

---------------------

3 rds- 

30 SDLHP 

50 sit-ups 

70 DU 



Monday, July 19, 2021

WOD 7-20-21

 Every 4:00 x 5 rds-

400 m run 

15 pull-ups 

50 m farmer carry 



Sunday, July 18, 2021

WOD 7-19-21

 Every :90 x 6 sets -

1 DL + 1 CL + 1 HCL + 1 FSq + 1 thruster 

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9 min AMRAP-

9 thruster (75/55)

7 burpee

5 T2B 




Thursday, July 15, 2021

WOD 7-16-21

 12 min clock-

5 rds-

12 HPCL (115/75)

9 FSq 

6 S2OH

*Max effort DU in time remaining 

Tuesday, July 13, 2021

WOD 7-14-21

 DL 5-5-5-5-5

--------------------

50 KBS (53/35)

30 burpee over KB

20 KBS

10 burpee over KB



Monday, July 12, 2021

WOD 7-13-21

 Tabata-

Cal bike

Sit-up

Cal row 

Mtn. Climber 

Kids did great today! Pretty squats 
and awesome attitudes!


WOD 7-12-21

 EMOM x 10 - 1 low HCL + 1 high HCL

----------------------------------------------

"Fran"

21-15-9

Thruster (95/65)

Pull-up 

Thursday, July 8, 2021

WOD 7-9-21

 Partner WOD-

Start- 200 DU

Then- 3 rds-

25 synchro WB

25 synchro sit-ups 

End- 200 DU 

*share DU any way 




Wednesday, July 7, 2021

WOD 7-8-21

 10 sets- 1 HPCL + 1 PCL + 1 FSq + 1 jerk 

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A- 4 x Max effort pull-up

B- 4 x 25 band. good morning 

Tuesday, July 6, 2021

WOD 7-7-21

 EMOM x 10- 1 SN DL 1 PSN 

-----------------------------------------

8 min AMRAP-

6 HPSN (115/75)

12 box jumps (24/20)

6 burpees 



Monday, July 5, 2021

WOD 7-6-21

 EMOM x 18-

1- 5 BSq (HAP)

2- 12 T2B

3- 15/12 cal row 

WOD 7-5-21

 "Griff" 

2 rds- 

800 m run forward 

400 m run backward 

Thankful for the many sacrifices that have been 
made so we can enjoy our freedom everyday. 
Land of the free - because of the brave. 


Thursday, July 1, 2021