Saturday 7.20.19

Due to the extreme heat, the 800m run in this WOD will be replaced with something more sustainable.  

WOD:

Teams of 3 with a 30:00 Time Cap: 
60/45 Calorie Row  (10 Pulls at a time per Team Member)

60 Deadlifts 

60 Front Squats 

60 Push Jerks 

60/45 Calorie Row  (10 Pulls at a time per Team Member)

50 Deadlifts 

50 Front Squats 

50 Push Jerks 

60/45 Calorie Row  (10 Pulls at a time per Team Member)

40 Deadlifts 

40 Front Squats 

40 Push Jerks 

60/45 Calorie Row  (10 Pulls at a time per Team Member)

30 Deadlifts 

30 Front Squats 

30 Push Jerks 

 SUGGESTED COMP:

1st Round (60’s) 115/85 lb 

2nd Round (50’s) – 135/95 lb 

3rd Round (40’s) – 155/105 lb 

4th Round (30’s) – 175/125 lb 

 

Friday 7.19. 2019

STRENGTH: 

OHS or Front Squats 

5 @ 75% of Base 

3 @ 85% of Base 

Max Effort @ 95% of Base 

(min req = 1)
 

WOD: 

2 Rounds: 

8 Power Snatches or 12 Kettlebell Swings

8 Bar Facing Burpees
 

Directly into…
 

2 Rounds: 

8 Power Snatches or 12 Kettlebell Swings

8 Bar Facing Burpees
 

Directly into…
 

2 Rounds: 

8 Power Snatches or 12 Kettlebell Swings

8 Bar Facing Burpees 

Comp Snatch Weights: (155/105) (135/95) (115/85)

Thursday 7.18.19

WOD 

Every 2 minutes for 32 minutes 

A.  20/15 Calorie Row 

B.  20 KB Sumo Deadlift High Pulls (use heavy KB) 

C.  15/12 Calorie Bike 

D.  Monster Sit Ups 

 

Cash Out: 

(Do all together) 

1 1/2 minute Pigeon Stretch each leg 

Wednesday 7.17.19

STRENGTH:  

Deadlifts 

5 @ 75% of Base 

3 @ 85% of Base 

Max Effort @ 95% of Base 

(min req = 1) 
 

WOD: 

5 Rounds:  

3 Lengths of Dumbbell Farmer’s Carry (150ft) 

1 Length of Dumbbell Walking Lunges (50ft) 

5 Weighted, Strict Pull Ups or Partner Assisted Pull Ups 

RX: (50/35) 

Rest as needed between movements 

Tuesday 7.16.19

Gotta love when Crossfit 508 represents at any event.  Thank you all for repping at “The Finish at the 50”!

 

STRENGTH:

Strict Presses

5 @ 75% of Base

3 @ 85% of Base

Max Effort @ 95% of Base

(min req = 1)

 

WOD

3 Rounds

In 4 Minute Complete

500m Row

AMRAP Wallballs(20/14)

Rest 2 Minute

 

Core Cash Out:

15 Pikes off Rower

45 Weighted Sit-Ups

15 Pikes off Rower

Monday 7.15.19

STRENGTH:

Back Squats

5  @ 75 % of Base

3 @ 85% of Base

Max Effort @ 95% of Base

(Min Req = 1)

 

WOD

800m Run

21 Power Cleans (135,95)

100 Double Unders

Rest 2 Minutes

600m Run

15 Power Cleans

75 Double Unders

Rest 2 Minutes

400m Run

9 Power Cleans

50 Double Unders

Saturday 7.13.19

PARTNER WOD:  

‘ANGIE MEETS ANNIE’ 

100 Double Unders 

200 Pullups 

80 Double Unders 

200 Pushups 

60 Double Unders 

200 Situps 

40 Double Unders 

200 Squats 

20 Double Unders 

Friday July 12, 2019

SKILL/STRENGTH:

OHS or Front Squats 

Wendler Week 2  

3 @70% of Base  

3 @80% of Base  

Max Effort @90% of Base  

(minimum Requirement = 3)  

 

WOD: 

4 Rounds: 

200 Meter Run, 5 Bar Muscle-Ups or 10 Toes 2 Bar

200 Meter Run, 10 Power Snatches (95/65) (55% of 1 RM) (

Don’t Forget that the deadline to oder 508 Summer Apparel and/or Ditano Day Shirts   is this Friday 7/12/19.

 

WOD:

Partner 25 minute AMRAP

E3MOM

100 Burpees 

– Every 3 minutes 30 Russian Twists

100 Ab Mat Situps 

– Every 3 minutes 30 Wall Balls

100 KB Swings 

– Every 3 minutes 200m Run (each)

300 Double Unders

– Every 3 minutes 30/20 cal row

(Scored by # of primary movements.  300 Dubs=100 points)

Cash Out:

2 minutes each side: Couch Stretch

 

Wednesday 7.10.19

Don’t Forget that the deadline to oder 508 Summer Apparel and/or Ditano Day Shirts   is this Friday 7/12/19.

 

Deadlifts

Wendler Week 2

3 @70% of Base

3 @80% of Base

Max Effort @90% of Base

(minimum Requirement = 3)

 

WOD

3 Rounds of:

1 minute, Clean & Jerk (135/95)

2 minutes of rest 

1 minute Calorie Row

2 minutes of rest