CrossFit – Wed, Jul 19 Metcon (AMRAP – Reps) EMOM for 10:00:Odd: 20 Sumo Deadlifts *Find a weight you can lift unbroken for 20 reps. You may increase the load as you go. Even: AMRAP alternating Bicep Curls *Find a weight you can hold onto for an entire minute Metcon (Time) 3 RFT:100 Double-Unders (200
CrossFit – Tue, Jul 18 Skill Work 15-20 minutes to practice HSW Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP: 25 ft. HSW15 GHD Sit-ups (GHD to parallel/V-Ups/Abmat SU)10 Box Jumps15 T2B (Kip Swing to L-Sit/Kip Swing to Knee Raise/Kip Swings)10 Split Jumps
CrossFit – Mon, Jul 17 Metcon (AMRAP – Reps) 5 Rounds: 5 AMRAP:500m Row20 Thrusters 95/65AMRAP Burpees over the Bar Rest 2:00 b/t rounds. Score is total burpees. *Scale weights accordingly
CrossFit – Sat, Jul 15 Saturday Community Wod Metcon (2 Rounds for reps) Buy in -100 Double Unders 2Rds for time 300 M Run 20 T2B 15 Front Squats@75/45 10 Push Press 15 Front Squats 20 T2B 30 Cals *Rest 1:00min* RX+ 95/65, GHD Sit-ups
CrossFit – Fri, Jul 14 Cameron (Time) 50 walking lunge steps 25 chest-to-bar pull-ups 50 box jumps 25 triple-unders 50 back extensions 25 ring dips 50 knees-to-elbows 25 wall-ball "2-fer-1s" 50 sit-ups 5 rope climbs, 15 ft. Men: 20-in. box, 14-lb. ball Women: 24-in. box, 20-lb. ball In honor of U.S. Coast Guard Lieutenant Junior
