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“Alice & Friends” CrossFit WOD – Thursday July 22nd, 2021

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Metcon

Alice & Friends (Time)

Teams of 3

Split reps

3 RFT

30 Power Cleans 65/55

30 Burpees

30 Cal Bike

30 Air Squats

30 Alternating Lunges

30 Cal Bike

30 Deadlifts 65/55

30 Ball slams 20#

30 Cal Bike

Cash Out 150 Abmat Sit Ups

Mobility (No Measure)

Mobility

Upper Body —

1. Puppy Pose – 1:00

youtu.be/GJmSVwsnQaI

2. Shoulder to Floor – 1:00/each

youtu.be/D0li2U56nO4

3. Wrist Stretches – 1:00

youtu.be/-L-8YRim2nw

— Lower Body —

1. Couch Stretch – 2:00/each

youtu.be/kbId9zYgoFQ

2. Pigeon Pose – 2:00/each

youtu.be/n5M-JlU210I

3. Butterfly – 1:30

youtu.be/mdYNs0nV5-8

4. Pike – 1:00

youtu.be/WSkPQ1lXfNk

5. Straddle – 1:00

youtu.be/HZRZ18fDleg

6. Kneeling Split – 1:00

youtu.be/0yxwdjCtM1Y

“Poker Face” CrossFit WOD – Wednesday July 21st, 2021

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Metcon

“Poker Face” (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-in: 400 Meter Run

Max Rounds With Time Remaining:

12 Front Squats (115 / 85 lb)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-in : 400 Meter Run

Max Rounds With Time Remaining:

9 Front Squats (135 / 95 lb)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-in: 400 Meter Run

Max Rounds With Time Remaining:

6 Front Squats (155 / 105 lb)

6 Burpee Box Jump Overs (24″/20″)

Metcon (4 Rounds for weight)

Body Armor

4 Sets for Quality:

50ft. Single Dumbbell Overhead Walking Lunge
Stimulus

– Move for technical proficiency.

– Alternate arms each set for a total of two per side.

– Rest as needed between sets.

– Score: Load

“Row Your Boat” CrossFit WOD – Tuesday July 20th, 2021

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Metcon

Row Your Boat (Time)

For Time:

3 Rounds:

15 Deadlifts

10 Push Press

5 Bar Muscle-ups

Directly Into…

1,500 Meter Row

Directly Into…

3 Rounds:

15 Deadlifts

10 Push Press

5 Bar Muscle-ups

Barbell: 135 / 95 lb
Weight should be light. No kore than 2 sets on push press

If you cannot complete 5+ bar muscle-ups unbroken when fresh, reduce the reps to something you can complete in 2 sets or less.

Metcon (No Measure)

Body Armor

3 Giant Sets:

20 Barbell Good Mornings

15 Dumbbell Bench Press

100 Meter Farmer Carry

Rest 2:00 Between Sets.

“The Phantom” CrossFit WOD – Saturday July 17th, 2021

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Strength

Power Snatch (1X1)

Olympic Power

From the 0:00 – 4:00

Build to a Moderate Triple:

Behind the Neck Snatch Grip Push Jerk

From the 4:00 – 8:00

Build to a Moderate Double:

Muscle Snatch

From the 8:00 – 12:00

Build to a Heavy Single:

Power Snatch

Score: Heaviest Power Snatch

Metcon

The Phantom (6 Rounds for reps)

6 Rounds:

1 Minute Max Bike | Row Calories

1 Minute Max Bar-Facing Burpees

1 Minute Max Double Unders

1 Minute Rest

“Snack Bar” CrossFit WOD – Friday July 16th, 2021

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Strength

Back Squat (Grit Squats )

– All percentages based on 5RM Back Squat (both front and back squat barbells).

Set 1

5 Back Squats @ 79%

5 Front Squats @ 72%

Set 2

5 Back Squats @ 84%

5 Front Squats @ 74%

Set 3

5 Back Squats @ 89%

5 Front Squats @ 76%

Front Squat (Grit Squats )

Metcon

Snack Bar (Time)

3 Rounds:

400 Meter Run

10 Power Cleans (155/105)

500/400 Meter Row

10 Push Jerks (155/105)

“VO2-1608” Aerobic Capacity/Spartan SGX – Thursday July 15th, 2021

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Aerobic Capacity

Meet at the Williams Field High School at 5:30am

VO2-1608 (9 Rounds for time)

2 × 600 Meter Run

-40-60 Seconds Slower Than 1 Mile PR Pace-

300 Meter Run

-20-40 Seconds Faster Than 1 Mile PR Pace-

2 × 500 Meter Run

-20-40 Seconds Slower Than 1 Mile PR Pace-

200 Meter Run

-20-40 Seconds Faster Than 1 Mile PR Pace-

2 × 400 Meter Run

-0-20 Seconds Slower Than 1 Mile PR Pace-

150 Meter Sprint

-2:00 Rest Between Runs-

“Unfriendly Fran” CrossFit WOD – Wednesday July 14th, 2021

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Stamina Cycling 7/14 (3 Rounds for weight)

Stamina Cycling

On the 4:00 x 3 Sets:

12 Unbroken Hang Squat Snatches

All percentages based on 1RM Snatch:

Set 1 – 50-60%

Set 2 – 55-65%

Set 3 – 60-70%
– Working our ability to hang on to larger sets.

– Be focused and stay present as we get into reps 8-12.

Metcon

Unfriendly Fran (Time)

On the 4:00 x 5 Rounds:

15/12 Calorie Bike

12 Chest to Bar Pull-ups

9 Thrusters (115 / 85 lb)
Score: Slowest Round