WOD Programming – Week of 8/1/22
Monday Every 2:30 for 5 Rounds 100ft Double KB/DB Front Rack Walking Lunges 20 min Up-Ladder, with a Partner; You go, I go. 2 Wall Balls, 20/14 2 Calorie Row 4 Wall Balls 4 Cal Row (n+2) Wall Balls (l+2) Cal Row
July 2022
WOD Programming – Week of 7/25/22
Monday Every 1:30 for 6 rounds 2 Power Snatches, building 4 Higher Box Jumps For time (18 min cap) 5-4-3-2-1 Rope Climbs 400m Run Power Snatch Overhead Squat ** Snatch/OHS weight based on Part 1 snatch : 50-60-70-80-90%
WOD Programming – Week of 7/18/22
Monday For Weight CrossFit Total (Re-test from May 23, 2022) 10 mins to establish a heavy back squat ** Rest 2 mins ** 10 mins to establish a heavy strict shoulder press ** Rest 2 mins ** 10 mins to establish a heavy deadlift For Intensity AMRAP 10 8 Goblet Squats 8 Alt. Lunges 10 …
WOD Programming – Week of 7/11/22
Monday Every 2:30 x 5 For Weight 2 Deadlift@85%+ 6 Strict Press@athletes choice For Intensity (light/mod weight) Every 2:30 x 5 rounds 10 2xDB or Barbell Deadlifts 10 2xDB or Barbell Strict Press 10 Hanging Knee Raises or V-Ups AMRAP 3 x 4 2 Rounds of DB DT, weight is athlete’s choice Max American KBS …
WOD Programming – Week of 7/4/22
Monday Happy 4th of July. No classes.
