WODs

CrossFit

Tomorrow | July 20, 2019
There is no workout posted for CrossFit tomorrow yet, please check again soon.
Today | July 19, 2019
07/19/2019
Accessory
Banded Pull Aparts (50)
Strength/Skill
Hang Power Snatch (3-3-3-3-3)
Level 3
Metcon (AMRAP - Rounds and Reps)
"7 Mins
5 Power Snatch 95/65
10 HRPU
15 Sit ups
3 Min Break
7 Mins
7 Thrusters 95/65
7 Cal Row
7 Burpee
"
Level 2
Metcon (AMRAP - Rounds and Reps)
"7 Mins
5 Power Snatch 75/45
10 HRPU
15 Sit ups
3 Min Break
7 Mins
7 Thrusters 75/45
7 Cal Row
7 Burpee
"
Level 1
Metcon (AMRAP - Rounds and Reps)
"7 Mins
4 Power Snatch 65/35
8 HRPU
12Sit ups
3 Min Break
7 Mins
7 Thrusters 65/35
7 Cal Row
7 Burpee
"
Yesterday | July 18, 2019
07/18/2019
Accessory
Tricep Push Downs (50 Banded)
Strength/Skill
Power Clean (5-5-5-5-5)
You do not need to connect
Level 3
Metcon (Time)
"30-20-10
Hang Power Clean 95/65
Wall Ball 20/14"
Level 2
Metcon (Time)
"25-15-10
Hang Power Clean 75/45
Wall Ball 20/14"
Level 1
Metcon (Time)
25-15-10
Hang Power Clean65/35
Wall Ball 14/10"

HPLite

Tomorrow | July 20, 2019
There is no workout posted for HPLite tomorrow yet, please check again soon.
Today | July 19, 2019
07/19/2019
Warm-up
Metcon (AMRAP - Rounds and Reps)
"7 mins
100 m run
7 Wall Balls
7 Push ups
7 KTE"
Strength/Skill
Shoulder Press (10-10-10-10-10)
Accessory
Lateral Raise (50)
Use 2.5lb or 5lb plates
Metcon
Metcon (AMRAP - Reps)
"Partner Wod 15 Mins
1 Partner runs 100m While Partner Amrap
Body Rows
Burpee
Box Jump"
Partner 1 Runs while the other performs amrap of 1 Movement when the partner 1 completes the run they move to the next movement while partner 2 runs ect
Yesterday | July 18, 2019
There was no workout posted for HPLite yesterday.