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WOD

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17 Aug Aug. 18

CrossFit WOD

a) BB Bench Press (5 x 3)
b) L-Seated DB Press (3 x 8)
c) Banded Tricep Push Downs (3 x 15)
d) AMRAP 15
5 Hand Release Push Ups
10 T2B
20 Plate G2OH
30 Mountain Climbers

ETB30

3 RFT
400m Run
10 DB Manmakers
(Push-Up, Row Right, Row Left, Power Clean, Push Press)
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Aug. 17

CrossFit WOD Every 6 Minutes for 24 10 DB Push Press (35/20) 20 Box Jump Overs (24/20) 400m Run ETB30 4 Rounds (30 Work/30 Rest) Jump Rope Plate G2OH Mountain Climbers Russian KB Swings

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Aug. 16

CrossFit WOD a) Gymnastic Work (Choose One) a1) Muscle Up 3 Sets 10 Kip Swings 10 Ring Dips 8 Ring Pull Ups 5 Muscle Up Transitions a2) Pull Ups 3 Sets 10 Banded Lat Pull Overs 10 Scap Pull Ups 10 Kip Swings 8 Ring…

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Aug. 15

CrossFit WOD a) EMOM 8 2 Squat Snatches b) For Time (16 Min Cap) 100 Double-Unders 35 Burpees 25 Power Snatch (115/85) 35 Burpees 100 Double-Unders ETB30 3 RFT 100 Single Unders 50 Air Squats 20 Cal Row

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Aug. 14

CrossFit WOD a) Pause Back Squats (8 x 2 @ 70 – 80%, Rest 30 to 60 seconds) b) Helen 3RFT 400m Run 21 KB Swings (55/35) 12 Pull Ups ETB30 Every 3 Minutes for 15 Run 200m 15 Jumping Air Squats 12 DB Push…

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Aug. 13

CrossFit WOD a) Sled (4 x 100m Forward Facing Sled Drag) b) 3 Rounds (3 Min On, 1 Min Off) 5 Push Press (95/65) 5 Front Squat (95/65) 100m Run ETB30 AMRAP 12 3-6-9-12 etc.. Cal Row Push Ups V-Ups

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Aug. 12

CrossFit WOD Teams of 3 Partner 1 – 15 Cal Row Partner 2 – Accumulates KB Swings Partner 3 – Accumulates Sit Ups Workout Stops at 24 Min or 350 Calories ETB30 400m – 300m – 200m – 100m Run After each run perform 10…

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