July 2011 CrossFit WODs

July 30 – FGB Style

  • Row for Cal
  • Box Jump 24/20
  • Wall Balls 20/14
  • KBS 53/35
  • Sit Ups

July 29 – Split Jerk 3-3-3-3-3- Then

  • 7 Min AMRAP
  • 30 Dbl Unders
  • 12 Push Press 95/65

July 28 – 3 RNDS

  • 21 SDHP 75/55
  • 12 Ring Dips
  • 400 M Run

July 27

  • 3 RNDS
  • 150 M Row
  • 12 KBS 53/35
  • 1 MIN REST
  • 3 RNDS
  • 7 Dumbbell Cleans 50/30
  • 12 Pull Ups
  • 1 MIN REST
  • 3 RNDS
  • 7 Box Jumps 24/20
  • 12 Wall Balls 20/14

July 26 – Cleans

  • 3-3-3
  • 2-2-2
  • 1-1-1

July 25

  • 3 RNDS
  • 10 Burpee
  • 15 Pull Ups
  • 20 Push Ups
  • 25 Squats
  • 1 Mile Run
  • 3 Rnds
  • 25 Squats
  • 20 Push Ups
  • 15 Pull Ups
  • 10 Burpees

July 23 – 3 RNDS

  • 12 Left Arm Dumbbell Over Head Squats 50/30
  • 7 Burpee
  • 12 Right Arm Dumbbell Over Head Squats 50/30
  • 200 M Run
  • 12 Left Arm Dumbbell Over Head Squats 50/30
  • 7 Burpee
  • 12 Right Arm Dumbbell Over Head Squats 50/30

July 22

  • 75 Sit Ups
  • 3 RNDS: 30 Wall Balls 24/14 and 15 Deadlifts 225/185
  • 75 Sit Ups

July 21 – 3 RNDS

  • 21 Overhead Lunges 95/65
  • 250 M Run
  • 21 Pull Ups
  • 21 Power Cleans 95/65

July 20 – 12 RNDS on the Min for 12 Min

  • 2 Deadlifts at 90% 1 rep max

July 19 – Baseline- Then

  • 1 Rep Max Weighted Pull Ups

July 18 – 7 RNDS

  • 2 Squat Cleans 135/95
  • 4 Thrusters
  • 8 Front Squats
  • Rest 30 Seconds

July 15 – 5 Rnds

  • 400 M Run
  • 20 Deadlift 145/95
  • 20 Push Ups
  • 10 Deadlift
  • 10 Push Ups

July 14 – 4 RNDS

  • 8 Front Squats
  • 200 M Sprint
  • Rest As Needed

July 13 – Helen

July 12 – 12 Min AMRAP

  • 5 Power Cleans 135/105
  • 7 Box Jumps 24/20
  • 12 Pull Ups

July 11

  • 1 Mile Run
  • 50 Push Jerk 115/75
  • 100 Push Ups
  • 150 Air Squats
  • 1 Mile Run

July 9

  • 30 Cal Row
  • 7 RNDS
  • 7 Deadlifts 225/185
  • 21 DBL Unders
  •  End w/ 800 M Run

July 8 – 5 RNDS

  • 5 Power Snatch 115/75
  • 9 Over Head Squats 115/75
  • 400 M Run
  • 9 Ring Dips
  • 5 Burpee

July 7 – 10 RNDS

  • 10 Pull Ups
  • 20 Sit Ups
  • 30 Air Squats

July 6

  • 3 RNDS
  • 15 Deadlifts 135/95
  • 15 Push Ups
  • 2 Min Rest
  • 3 RNDS
  • 200 M Sprint
  • 15 Front Squats 135/95
  • 2 Min Rest
  • 3 RNDS
  • 5 Thrusters 135/95
  • 15 Pull Ups

July 5 – 3 RNDS

  • 3 Turkish Get Ups Left Arm 50/30
  • 7 Left Arm Dumbbell Thrusters 50/30
  • 9 Left Arm Dumbbell Power Cleans 50/30
  • 12 Box Jumps 30/24
  • 3 Turkish Get Ups Right Arm 50/30
  • 7 Right Arm Dumbbell Thrusters 50/30
  • 9 Right Arm Dumbbell Power Cleans 50/30
  • 12 Box Jumps 30/24

July 4 – 4 RNDS

  • 15 Air Squats
  • 300 M Row
  • 15 Burpee
  • 200 M Row
  • 15 Pull Ups
  • Rest as Needed

July 2

  • 30 Press 95/65
  • 500 M Run
  • 30 Push Press 95/65
  • 400 M Run
  • 30 Push Jerk 95/65
  • 250 M Run
  • 30 Power Clean 95/65
  • 200 M Run
  • 30 Dead Lifts 95/65
  • 100 M Run

July 1

  • 20 Burpee
  • 30 Cal Row
  • 40 Push Ups
  • 50 KBS 53/35
  • 500 M Row
  • 100 DBL Unders
By |2018-08-09T20:52:58+00:00August 2nd, 2011|Workouts|0 Comments