CrossFit & Strong WODs Fri July 26th 2019

Click the photo to register and get yo snatch on this Sat!
Click the photo to register your team! $65 per person, and we are having a taco party after wahoo! Don’t miss it!


A.) Strict Press (Week 1 of 4)
Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps

* In between sets, complete a set of 20 russian twists with the heaviest DB possible. (45/30lb.+)

*REMEMBER that strict press has ZERO knee bending.

B.) 3 Rounds For Time:
30 Russian KB Swings 70/53
25 Push Press 75/55lb
20/15 Cal Row
15 Toes-To-Bar

*Lock out those push presses for a split second every rep. Your arm locking out and going straight back down without a pause does NOT count.
*Time CAP: 18min.
*ADV is an 18min. running clock with max muscle ups in remaining time 🙂 Put your finish time and then your Muscle up # on the board



Friday 7/26
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

A. Rear-Foot Elevated Split Squat
Build QUICKLY to a moderately difficult set of 12 reps
Then, using the same weight as the 12-rep set, complete EMOM x 12 min:

Minute 1 – 6 reps RIGHT LEG
Minute 2 – 6 reps LEFT LEG
Etc… continue alternating legs each minute

B. Death March

Same heavy weight for all 3 sets, so definitely take a set or two to progressively build up and feel out the movement
3 sets of 30 feet distance (approx 10 steps, 5 per leg)
Rest 2-3 min between each set

C. Front-Rack Lunges x 100 Steps (50 per leg, alternating)
***Make sure to choose a weight you can achieve at least 25-30 Reps on the first set or this will be a really long grueling workout!
Everytime the barbell touches the ground to rest, complete:
20 Reps of Banded Hamstring Curls AND
AMRAP 7 min
Climb as high as possible in Rep Scheme 4-8-12-16-20 etc… (add 4 reps each round)
Goblet Squats
Single-Leg TTB (click to view video)
(alternating legs. Reps are “total” not “per leg”)

Categories: WOD

Previous Post:


Next Post: