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A number of coaches will be on vacation this week so here are all the workouts!

ARTICLES

+ The Science & Application of Barefoot Strength Training – Dr. John Rusin

CrossFit WOD for Monday 7/23

tabata ring row

5 rounds for time:
15 thrusters, 43/35kg
400m run

CrossFit WOD for Tuesday 7/24

Every 4 mins for 16 minutes:
20 calorie row
20 alternating dumbbell snatch, 50/35lbs

CrossFit WOD for Wednesday 7/25

EMOM for 5 minutes:
5 toes-to-bar
5 burpees

EMOM for 5 minutes:
5 box jumps
5 ring dips

EMOM for 5 minutes:
5 pullups
5 jump tucks

EMOM for 5 minutes:
10 double kettlebell/dumbbell front squats

EMOM for 5 minutes:
10 burpee box jump overs, 24/20″

CrossFit WOD for Thursday 7/26

tabata ring rows

21-15-9 reps for time:
overhead squats, 43/29kg
handstand pushups

CrossFit WOD for Friday 7/27

LINDA

10-to-1 reps for time:
deadlift, 1.5x bodyweight
bench press, 1x bodyweight
(squat) clean, .75x bodyweight

CrossFit WOD for Saturday 7/28

in teams of two, for time:
200 pushups
200 box jumps (and step downs)
200 lunges
200 situps

*One athlete works while other hangs from pullup rig

– THEN –

100 burpees. One athlete works while other rests.

CrossFit WOD for Sunday 7/29

tabata handstand

3 rounds for time:
400m medicine ball run, 20/14lbs
50 wall ball, 20/14lbs to 10/9′