Wednesday 7.24.19

WOD 

3 Rounds 

In 2 Minutes Complete 

200m Run 

Then AMRAP Burpee Pull Ups 

 

Rest 1 Minute 

 

In 2 Minutes Complete 

200m Run 

Then AMRAP Thrusters

 

Rest 1 Minute 

 

In 2 Minutes Complete 

200m Run 

Then AMRAP Double Unders  

Rest 1 Minute

Tuesday 7.23.19

WOD

1000m Row  or 2400m (1.5mile) Bike 

50 Burpees (suggested)

50 Kettlebell Swings (Heavy)

 

Core Cash Out

10 minute time cap

100 Hollow Rocks

Every time you break- 15 Abmat Sit-ups or 15 Glute Bridges

Monday 7.22.19

Welcome back to Beast Mode Leah!!

WOD 

3 Rounds 

10 Alternating DB Power Snatch  

50 ft DB Lunge with RA OH lockout 

50 ft DB Lunge with LA OH lockout 

15 Toes to Bar 

COMP: (55,35) 

 

CASH OUT ACCESSORY WORK: 

4 Rounds: 

5/5 DB Row 

5/5 Single Leg DB Deadlift 

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