indycrossfit

19 August WOD 

WOD:Tommy V”  For time:
- -115/80 pound Thruster, 21 reps -15 ft Rope Climb, 12 ascents -115/80 pound Thruster, 15 reps -15 ft Rope Climb, 9 ascents -115/80 pound Thruster, 9 reps -15 ft Rope Climb, 6 ascents  24 min cap  Advertisements

18 August WOD 

Strength:5×1 clean WOD: 30 clean and jerk 155/105 (go unbroken as long as possible) 8 min cap  3 min rest  Then Annie  50-40-30-20-10 Double unders  Sit-ups  10 min cap 

17 August WOD 

WOD: 7 rounds for reps of: 1 minute of 75/55-lb. muscle snatches 1 minute of 75/55-lb. overhead squats 1 minute of burpees, jumping over the barbell Rest 1 minute

16 August WOD 

Strength:7×1 snatch WOD: 4 rounds 5 min round  400 m run 10 deadlifts 275/195 15 toes 2 bar 

15 August WOD 

Strength: 5-5-3-3-1-1 back squat  WOD: 50 pull-ups  40 wall balls  30 cal row 20 squat cleans 165/115 10 def HSPU 4″/2″

12 August WOD 

Strength: 5×3 weighted pull-ups or strict pull-ups  WOD: “Rahoi”  Complete as many rounds as possible in 12 minutes of: -24/20 inch Box Jump, 12 reps -95/65 pound Thruster, 6 reps -6 Bar-facing burpees

11 August WOD 

Warmup: 10 box jumps (deliberate) 10 push-ups  10 box jumps (comp. speed) 10 3 count push-ups  WOD: 30 unbroken clean and jerk 135/95 3 min rest  7 min amrap  25 ft overhead walking lunge step 45/35 9 toes to bar