July 2010 CrossFit WOD’s

July 31

18-15-12-9-6-3

  • OHS 95/65
  • Dumpster Run

July 30 – 3 RNDS

  • 30 Hanging Power Snatch 95/65
  • 400 M Run

July 29 – 3 RNDS

  • 50 Thrusters 45
  • 25 Pull Ups

July 28

5 MIN AMRAP

  • 5 Push Ups
  • 10 Squats

rest 30 seconds

7 MIN AMRAP

  • 10 Walking Lunges
  • 10 Push Press 45

rest 30 seconds

12 MIN AMRAP

  • 8 Wall Balls 20/14
  • 8 KBS 70/44

July 27 – 7 RNDS

  • 7 Dead Lift 225/185
  • 7 Pull Ups
  • 7 Burpee

July 26 – GWEN

  • 15-12-9
  • Clean & Jerk
  • no dumping- Touch and go
  • rest as needed
  • same load for all sets

July 24 – Partner WOD

  • 1000 M Row
  • 40 Thruster 115/75
  • 50 OH Walking Lunges 45/25 plate
  • 100 DBL Unders
  • 60 Toes to bar
  • Dumpster run w/ 50/30 Dumbbells

July 23 – Pyramid Helen

  • 1200 M Run
  • 63 KBS 53/35
  • 36 Pull Ups
  • 800 M Run
  • 42 KBS
  • 24 Pull Ups
  • 400 M Run
  • 21 KBS
  • 12 Pull Ups

July 22

9- 7- 5

  • Cleans 185/145
  • HSPU

July 21

  • 400 M Run
  • 30 Pull Ups
  • 30 Box Jumps 24/20
  • 30 Dumbbell Push Jerk 50/30
  • 400 M Run
  • 30 Dumbbell Push Jerk
  • 30 Box Jump
  • 30 Pull Ups
  • 400 M Run

July 20

  • 800 M Row
  • 5 rnds
  • 3 Press- 95/65
  • 6 Push Press 95/65
  • 9 Push Jerk 95/65
  • 800 M Run

July 19 – 3 RNDS

  • 21 KBS 70/44
  • 15 Burpee
  • 9 Thruster 135/95

July 17 – 3 RNDS

  • DB Walking Lunge to Dumpster 40/25
  • 20 Thrusters 40/25
  • Farmers Cary Back
  • 20 Front Squats 40/25

July 16 – 3 RNDS

  • 30 DBL Unders
  • 30 Deadlifts 135/95
  • 30 DBL Unders
  • 30 Dumbbell Push Press 50/30

July 15 – 20 MIN AMRAP

  • 5 Dumbbell Push Press 50/30
  • 7 Box Jump 24/20

July 14

  • Murph

July 13

  • The Bear

July 12

  • 25 DB Hang Clean 40/25
  • 20 Dead Lift 185/135
  • 15 Wall Ball 20/14
  • 800 M Run
  • 15 Wall Ball 20/14
  • 20 Dead Lift 185/135
  • 25 DB Hang Clean 40/25

July 10 – 20 Min AMRAP

  • 300 M Row
  • 12 Push Press 85/55
  • 12 box jump 24/20
  • 12 KBS 53/35
  • Dumpster Run

July 9 – 15, 12, 9

  • Thruster 135/95
  • Weighted Pull Ups 40/25

July 8 – Snatch

  • 1-1-1-1-1-1-1

July 7 – Grindy

July 6 – 3 RNDS

  • 30 SDHP 75/55
  • 30 KBS 53/35
  • 30 Wall Ball 20/14

July 5 – 1 round=

  • 2 DL 275/185
  • 3 Man Makers 40/25
  • 4 Push Press 40/25

200 M Run, 2 Rnds- 300 M Run, 3 RNDS- 400 m Run, 4 Rnds

July 3 – 3 RNDS

  • 8 Push Press 115/75
  • 8 KTE
  • 24 Over Head Walking Lunges
  • Dumpster Run

July 2

  • 3 RNDS- 800 M Run 2 Min Rest

then

  • 100 Pull Ups
By |2010-07-18T21:49:39+00:00July 18th, 2010|Workouts|0 Comments