WODs

CrossFit

Tomorrow | July 29, 2017
There is no workout posted for CrossFit tomorrow yet, please check again after 9pm.
Today | July 28, 2017
7/28/17
Accessory
Leg Raises with Leg Lift (30-20-10-5 (short rest in-between))
Strength/Skill
Goat (No Measure)
Work on something you want/need more practice on or movement you want to work on.
Metcon
Metcon (AMRAP – Reps)
Tabata:
Rowing Cals
Bar Muscle Ups/Chest to Bars/Pull ups (Jumping)
Double Unders/Single Unders
Dumbell Snatch @35/25, @30/20, @25/20
Alex: 332 reps
Yesterday | July 27, 2017
7/27/17
Accessory
Hollow Body (5×15 Seconds (10 second rest between))
Strength/Skill
Squat Clean (3-3-2-2-1-1)
Level 3
Metcon (Weight)
EMOM 8min:
Odd: 2 Wall Walks + 5 Ring Dips + 10 Air Squats
Even: 10 Hang Power Cleans @95/65
EMOM 8min:
Odd: 2 Wall Walks + 5 Ring Dips + 10 Air Squats
Even: 5 Hang Power Cleans @145/105
EMOM 8min:
Odd: 2 Wall Walks + 5 Ring Dips + 10 Air Squats
Even: 3 Hang Power Cleans @175/135
— No break between wods —

Score is weight used.
Level 2
Metcon (Weight)
EMOM 8min:
Odd: 1 Wall Walks + 4 Ring Dips (banded) + 8 Air Squats
Even: 10 Hang Power Cleans @75/55
EMOM 8min:
Odd: 1 Wall Walks + 4 Ring Dips (banded) + 8 Air Squats
Even: 5 Hang Power Cleans @115/85
EMOM 8min:
Odd: 1 Wall Walks + 4 Ring Dips (banded) + 8 Air Squats
Even: 3 Hang Power Cleans @135/105
— No break between wods —

Score is weight used.
Level 1
Metcon (Weight)
EMOM 8min:
Odd: 1 Wall Walks + 3 Ring Dips (banded) + 8 Air Squats
Even: 10 Hang Power Cleans @65/35
EMOM 8min:
Odd: 1 Wall Walks + 3 Ring Dips (banded) + 8 Air Squats
Even: 5 Hang Power Cleans @85/55
EMOM 8min:
Odd: 1 Wall Walks + 3 Ring Dips (banded) + 8 Air Squats
Even: 3 Hang Power Cleans @105/75
— No break between wods —

Score is weight used.

HPLite

Tomorrow | July 29, 2017
7/29/17 HPLite
Metcon
Metcon (AMRAP – Rounds and Reps)
HP Olympics
Today | July 28, 2017
HPLite 7/28/17
Strength/Skill
Front Squat (5-5-5-5-5-5)
Banded Side Steps (50)
Each Leg
Metcon
Metcon (AMRAP – Rounds and Reps)
2 Minutes Box Jumps
3 Minute Break
2 Minutes Burpees
3 Minute Break
2 Minutes Wall Balls
3 Minute Break
2 Minutes Sit Ups
2 Minute Breaks
2 Minutes Air Squats
1 Minute break
100 Singles
Yesterday | July 27, 2017
There was no posted workout for HPLite yesterday, please check again tomorrow.