WOD (Workout of the Day)

WOD: July 21, 2016

By Chris Monroe | July 20, 2016

“2015 CF Games Master’s Chipper”
For Time:
1000m Run
25 Power Cleans (135/95)
25 Box Jump Overs (24″/20″)
25 Chest-to-Bar Pullups
50 Wall Balls (20/14)
25 Chest-to-Bar Pullups
25 Box Jump Overs
25 Power Cleans

WOD: July 20, 2016

By Chris Monroe | July 19, 2016

Strength:
Wendler, Week 5
Find 1 RM Strict Press

WOD:
5 Rounds for Quality:
5 Max ROM Handstand Pushups
10 Russian KB Swings (70/53)
200m Row

WOD: July 19, 2016

By Chris Monroe | July 18, 2016

5-Minute AMRAP:
12 Bent Over Rows (95/65)
9 Burpees Over Bar

Rest 3 minutes

5-Minute AMRAP:
9 Thrusters
100m Run

Rest 3 Minutes

5-Minute AMRAP:
6 Hang Power Snatches
25 Double Unders

WOD: July 18, 2016

By Chris Monroe |

Strength:
Wendler, Week 5
Find 1 RM Deadlift

WOD: July 16, 2016

By Chris Monroe |

CrossFit:
20-Minute Partner AMRAP:
30 Toes-to-Bar
30 DB Hang Power Snatches (50/35)
30 Double Unders
30 Push Presses (95/65)

Advanced/Comp:
“2014 Lalanne Throwdown WODs 3A and 3B”

WOD 3A
For time: (4 minute cut-off)

25 Front Squat (115/85)
25 Pull-Ups
25 Front Squat

1 minute rest

WOD 3B
Against a 4 minute clock:

30 Toes-To-Bar
30 Power Clean (115/85)
Max Rep Chest-to-Bar Pullups