WOD 7.31.18

Your CrossFit Marin workout of the day is:

A. Superset

Deadlift
2-2-2-2-2

Weighted Ring Support
5 x 10 Seconds

B. For time:

30 Dumbbell Burpee Box Step Over
50/35LB, 24/20″”
800M Run
30 Dumbbell Burpee Box Step Over
50/35LB, 24/20″

WOD 7.30.18

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
Split Snatch

B. 3 rounds for time:

21 Pull Up
15 Box Jump 30/24″
9 Squat Snatch 50/35KG

WOD 7.29.18

Your CrossFit Marin workout of the day is:

A. Superset

Back Squat
3-3-3-3-3

B. As many rounds as possible in 10 minutes:

10 Double Under
5 FT Handstand Walk
20 Double Under
10 FT Handstand Walk
30 Double Under
15 FT Handstand Walk

Continue adding 10 double under and 5 feet to handstand walk each round.

-Or-

10 Double Under
1 Wall Walk Up
20 Double Under
2 Wall Walk Up
30 Double Under
3 Wall Walk Up

Continue adding 10 double under and 1 wall walk up each round.

WOD 7.28.18

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
Turkish Get Up, each arm

B. For time:

20-18-16-14-12-10 rep of:

Dumbbell Snatch 50/35LB
V-Up

WOD 7.27.18

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
Squat Clean and Jerk

B. “Hammer”

5 rounds for time:

5 Power Clean 61/43KG
10 Front Squat 61/43KG
5 Jerk 61/43KG
20 Pull Up

Rest 90 seconds between rounds.

WOD 7.26.18

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
50FT Back Rack Carry

B. “Griff”

For time:

800M Run
400M Run Backwards
800M Run
400M Run Backwards

WOD 7.25.18

Your CrossFit Marin workout of the day is:

A. 4 rounds for max reps:

Strict Pull Up

Rest up to 2 miuntes between rounds.

Then,

4 rounds for max reps:

Strict Dip

Rest up to 2 minutes between rounds..

B. 4 rounds for time:

20 Overhead Lunge 50/35KG
15 Toes to Bar

WOD 7.24.18

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
Power Clean

B. For max reps:

4 minute AMRAP:

27/21 Cal Row
21 Power Clean 70/48KG
15 Burpee Box Jump Over 24/20″

Rest 4 minutes

4 minute AMRAP:

27/21 Cal Row
21 Power Clean 61/43KG
15 Burpee Box Jump Over 24/20″

Rest 4 minutes:

4 minute AMRAP:

27/21 Cal Row
21 Power Clean 52/36KG
15 Burpee Box Jump Over 24/20″

courtesy of CompTrain

WOD 7.23.18

Your CrossFit Marin workout of the day is:

A. Superset

Front Squat
5-5-5-5-5

Skill Work
Handstand Walk

B. For time:

50 Pistol, alternating
50 Pull Up
50 Wall Ball

WOD 7.22.18

Your CrossFit Marin workout of the day is:

A. Behind the Neck Split Jerk
3-3-2-2-1-1-1

B. As many rounds as possible 15 minutes:

5 Deadlift 100/70KG
10 Hand Release Push Up
15 Box Jump 24/20″