WOD 7.13.21

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A. Every minute for 8 minutes: 3 Power Clean and Jerk Perform at 75% 1 Rep Max. B. For time: 35 Pull Up 35 Power Clean 43/30KG 35 Toes to Bar 35 Push Press 43/30KG 35 Box Jump 24/20" 35 Sumo Deadlift High Pull 43…

WOD 7.12.21

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A. Overhead Squat 3-3-3-3-3 B. For time: Run 400M 50 Thruster 20/15KG Run 400M 50 Pistol, alternating Run 400M Compare to September 13, 2019.

WOD 7.11.21

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A. Work up to a heavy 20M Prowler Push B. As many rounds as possible in 10 minutes: 10/7 Calorie Row 5 Ring Dip

WOD 7.10.21

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A. Work up to a heavy Curtis P Complex Curtis P = 1 Power Clean 2 Front Rack Lunge 1 Push Press B. 3 roumnds for time: 400M Run 21 Pull Up 5 Power Clean 93/65KG

WOD 7.9.21

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A. Every minute for 8 minutes: 5 Wide Grip Behind the Neck Push Jerk B. 5 rounds for time: 21 Kettlebell Swing 1.5/1P 21 Push Up

WOD 7.8.21

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A. Start at Bottom Front Squat 3-3-3-3-3 B. As many reps as possible in 15 minutes: 40 Double Under 10 Deadlift 84/61KG 10 Wall Ball 25/20LB, 10/9FT 40 Double Under 10 Deadlift 84/61KG 15 Wall Ball 25/20LB, 10/9FT 40…

WOD 7.7.21

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A. Superset Push Press 2-2-2-2-2 GHD Sit Up 10-10-10-10-10 B. For time:: 3-6-9-12-15 reps of: Box Jump 30/24" Chest to Bar Pull Up Handstand Push Up 9 minute time cap.

WOD 7.6.21

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A. Establish 1 Rep Max Snatch B. "CrossFit Games 2021 LCQ Event 1" 42-30-18 reps of: Calorie Row Dumbbell Hang Snatch, alternating 50/35LB

WOD 7.5.21

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"White" 5 rounds for time: 3 Rope Climb 10 Toes to Bar 21 Overhead Lunge 20/15KG Plate 400M Run

WOD 7.3.21

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A. Establish 1 Rep Max Squat Clean Thruster B. For time: 20 Front Squats 20 Lateral Bar Burpee 20 Push Press 20 Lateral Bar Burpee 20 Thruster Perform with a 61/43KG Barbell. Courtesy of Comptrain.