HAPPY MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
6 RDS
10- D/L 105/155
5-PUSH JERKS
5-FRONT SQUATS
20 SIT UPS
200 MT RUN
10- D/L 105/155
5-PUSH JERKS
5-FRONT SQUATS
20 SIT UPS
200 MT RUN
CrossFit WOD, July 22, 2017
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
1 MILE RUN
90 DUBS
80 SIT UPS
70 DUBS
60 POWER CLEANS 65/95
50 DUBS
40 PUSH PRESS
30 DUBS
20 FRONT RACK LUNGES
10 DUBS
800 MT RUN
90 DUBS
80 SIT UPS
70 DUBS
60 POWER CLEANS 65/95
50 DUBS
40 PUSH PRESS
30 DUBS
20 FRONT RACK LUNGES
10 DUBS
800 MT RUN
CrossFit WOD, July 21, 2017
FRIDAY
Metcon (Time)
50 POWER SNATCHES 55/75
EVERY TIME YOU DROP THE BAR
25 AIR SQUATS( NO RACKING ALLOWED)
30 TOES TO BAR
15 AIR SQUATS EVERY TIME YOU COME OFF THE BAR
FINISH WITH A 200 MT ROW
EVERY TIME YOU DROP THE BAR
25 AIR SQUATS( NO RACKING ALLOWED)
30 TOES TO BAR
15 AIR SQUATS EVERY TIME YOU COME OFF THE BAR
FINISH WITH A 200 MT ROW
CrossFit Hardcore Warm-up
CrossFit WOD, July 20, 2017
THURSDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
10 MIN AMRAP
15 D/L 105/155
200 MT RUN
10 MIN AMRAP
15 BOX JUMPS
200 MT RUN
15 D/L 105/155
200 MT RUN
10 MIN AMRAP
15 BOX JUMPS
200 MT RUN
CrossFit WOD, July 19, 2017
WED
CrossFit Hardcore Warm-up
Metcon (Time)
4 RDS
15 BACK SQUATS 95/135
15 HAND R PUSH UPS
100 MT FARMER CARRY
1 ROPE CLIMB
15 WALL BALLS
15 BACK SQUATS 95/135
15 HAND R PUSH UPS
100 MT FARMER CARRY
1 ROPE CLIMB
15 WALL BALLS
CrossFit WOD, July 18, 2017
HAPPY BIRTHDAY GABBY AKA THUNDA
CrossFit Hardcore Warm-up
Metcon (Time)
2 RDS
36 HANG POWER CLEANS65/95
36 KB SWINGS 35/55
36 DUBS
36 SIT UPS
400 MT RUN
36 PULL UPS
36 HANG POWER CLEANS65/95
36 KB SWINGS 35/55
36 DUBS
36 SIT UPS
400 MT RUN
36 PULL UPS