Today’s WOD

Each day a new WOD is posted and it’s part of a complete program designed to improve your strength and conditioning.

View today’s WOD for each class below and we look forward to seeing you at the gym.

CrossFit

7/24/19 CrossFit

Push Press (Build to a heavy set of 3)
Metcon (Time)
"Trail Blazer"
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)

QuickFit

7/22/19 – QuickFit

Metcon (AMRAP – Reps)
18 min AMRAP
800m Run
50/35 Cal Bike
With the remaining time…
Max Wall Ball Shots (20/14)

*Score today is your total wall ball shot reps.

QuickFit

7/23/19 – QuickFit

Metcon (Time)
4 Rounds
25 Shuttle Sprints
50 Sit Ups

CrossFit

7/23/19 CrossFit

Metcon (Weight)
Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
Metcon (Time)
"Nowhere Fast"
50 Power Cleans (155/105)

*On the Minute: 5 Toes to Bar

CrossFit

7/22/19 CrossFit

Hot Sauce (AMRAP – Reps)
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

*OHS only count as reps

CrossFit

7/20/19 CrossFit

Metcon (Time)
Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter Medball Run (20/14)
60-50-40-30:
Deadlifts
Front Squats
Jerks

Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115

QuickFit

7/20/19 – QuickFit

Metcon (Time)
10 Rounds
10 DB Strict Press
Directly into…
10 DB Bent Over Rows
Directly into…
10 DB Lateral Raises (Touch Behind Back)
Rest 1 Min B/T Rounds

*Pick a weight that is challenging for you to get 10 reps every round.
**I recommend using 2 different sets of DBs.

CrossFit

7/19/19 CrossFit

Power Snatch (Build to a heavy set of 5 )
Metcon (Time)
"Scarface"
6 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees

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