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.

WOD 7.2.21

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A. Every minute for 10 minutes: 1 Snatch Pull Perform at 110% 1 Rep Max Snatch B. For time: 50-40-30-20-10 reps of: Double Kettlebell Deadlift 1/.75P Abmat Sit Up

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WOD 7.1.21

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A. Superset Bent Row 5-5-5-5-5 Dumbbell Shoulder Press 5-5-5-5-5 B. 4 rounds for max reps: In 4 minutes: 30/21 Calorie Row 15 Burpee Box Jump 24/20" Max Rep Pull Up Rest 2 minutes between rounds.

WOD 6.30.21

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A. Superset Back Squat 2-2-2-2-2 Skill Work Handstand Walk B. For time: 9-8-7 reps of: Power Snatch Overhead Squat Then, 400M Run 6-5-4 reps of: Power Snatch Overhead Squat Then, 400M Run 3-2-1 reps of: Power…

WOD 6.29.21

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A. Every minute for 10 minutes: 1 Strict Muscle Up B. As many rounds as possible in 15 minutes: 30 Double Under 15 Push Up 20 Double Under 10 Toes to Bar