WOD 7.30.22

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A. Superset Strict Pull Up 5-5-5-5-5 Good Morning 8-8-8-8-8 B. As many reps as possible in 12 minutes: ODD: Max Rep Wall Ball 25/20LB, 10/9FT EVEN: Max Calorie Row

WOD 7.29.22

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A. Every minute for 6 minutes: 5 Push Jerk @ 70% 1RM Push Jerk Compare to June 1, 2022. B. 5 cycles: In 3 minutes, perform an AMRAP of: 5 Push Up 3 V-Up 1 Power Clean 84/61KG Rest 1 minute between cycles. …

WOD 7.28.22

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A. Superset Back Squat 3-3-3-3-3 Skin The Cat 2-2-2-2-2 B. For time: 5 Rope Climb 100M Walking Lunge 5 Rope Climb 100M Walking Lunge 5 Rope Climb 15 minute time cap.

WOD 7.27.22

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A. Superset Push Press 2-2-2-2-2 Skill Work Jump Rope B. For time: 400M Run 20 Dumbbell Snatch, alternating 70/50LB 200M Run 14 Dumbbell Snatch, alternating 100M Run 8 Dumbbell Snatch, alternating

WOD 7.26.22

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A. Every minute for 10 minutes: 5 Deadlift @ 75% B. As many rounds as possible in 10 minutes: 10 Ring Dip 10 Box Jump 30/24" 10 Toes to Bar Courtesy of CrossFit.

WOD 7.25.22

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A. Superset Overhead Squat 3-3-3-3-3 Straight Body Lift 3-3-3-3-3 B. 8 rounds for max reps: In 1 minute perform: 5 Squat Clean 61/43KG 100M Run Max Rep Jerk 61/43KG Rest 1 minute between rounds.

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WOD 7.24.22

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A. Work up to a heavy Hang Clean, Triple B. For time: 150 Kettlebell Swings 1.5/1P For every break in set perform 10 Burpee.

WOD 7.23.22

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  A. Every minute for 6 minutes: 4 Dumbbell Snatch, alternating B. "Cindy XXX" As many reps as possible in 20 minutes: 10 Pull Up 20 Push Up 30 Squat 15 Pull Up 30 Push Up 45 Squat 20 Pull Up 40 Push Up 60 Squat 25…

WOD 7.21.22

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A. Work up to a heavy Turkish Get Up, each arm B. "CrossFit Games Open 15.3" As many rounds as possible in 14 minutes: 7 Muscle Up 50 Wall Ball 20/14LB, 10/9FT 100 Double Under