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WOD (Crossfit WOD)

Wednesday, September 6

Part A. Back Squats: (15m CAP) 2 Rounds: 5 @ 70% 3 @ 80% 3 @ 90% 2 @ 95% WOD: #HarveyChallenge 10m CAP 20 Burpee Pull-Ups 20 Deadlifts (165/115) 20 Burpee Box Jump Overs 20 Front Squats (165/115) 20 Burpee Pull-Ups *If you are participating in the challenge, any rep under 100 equals the dollar amount you will donate. i.e. - if I successfully complete 80 reps, I donate $20.

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Tuesday, September 5

Part A. 10m CAP How long does it take you to accumulate a 5 minute HS Hold? WOD: (20m CAP) 1 Clean and Jerk (205/145) 1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats) 2 C&J 1 Round of Cindy 3 C&J 1 Round of Cindy ..... Continue until you finish with: 10 C&J 1 Round of Cindy

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Friday, September 1

Part A. Thrusters: (12m CAP) 10 reps (115/75) Rest 1 min 15 reps Rest 2 min 20 reps Rest 3 min 25 reps **Attempt to go UB! WOD: 12m Clock: 10m EMOM 14 Wall Balls 7 T2B *both movements in the same minute! 2m AMRAP Max Effort C2B Pull-Ups *score is completed rounds in EMOM and number of C2B.

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Thursday, August 31

Part A. Strict Press Party 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 3 Rounds for time: 20 DB Snatch (70/50) 10 Front Squats (165/115) *from ground 10 Bar Facing Burpees

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Wednesday, August 30th

WOD: For time: 5-4-3-2-1 OHS (185/125) Bar MU (sub box/banded/2:1 C2B/1:1 Pull-Up+Dip) 50ft HS Walk (between each round) (sub 30s HS Hold/20 Shoulder Taps) 2 min REST 5-4-3-2-1 Power Snatch (185/125) Box Jump (36/30") 50ft HS Walk (between each round) 2 min REST 5-4-3-2-1 Deficit HSPU (6/4") Squat Clean (185/125) 50ft HS Walk (between each round)

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Wednesday, August 30th

WOD: For time: 5-4-3-2-1 OHS (185/125) Bar MU (sub box/banded/2:1 C2B/1:1 Pull-Up+Dip) 50ft HS Walk (between each round) (sub 30s HS Hold/20 Shoulder Taps) 2 min REST 5-4-3-2-1 Power Snatch (185/125) Box Jump (36/30") 50ft HS Walk (between each round) 2 min REST 5-4-3-2-1 Deficit HSPU (6/4") Squat Clean (185/125) 50ft HS Walk (between each round)  

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Friday, August 25

Part A. OHS (14m CAP) 2 Rounds: 7 @ 65% 5 @ 75% 3 @ 85% 3 @ 90% WOD: For time: (16m CAP) Buy In: 400m Run 4 Rounds: 16 T2B 8 Wall Walks 4 Rope Climbs (no jump) Cash Out: 200m Run

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