Thursday, July 29, 2021

Warm-Up
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 10 Mountain Climbers
- 20 Walking Lunges
- 30 Double Unders

Skill/Strength

30 Burpees

Conditioning

AMRAP in 12 minutes

-30 Double Unders 

-10 DB Rows

-15 DB Thrusters

Wednesday, July 28, 2021

Happy Birthday Carlen!!!

Excited to Celebrate YOU!

Birthday WOD

Warm Up

Stretch

Light Jog

7 Sit-Ups

7 Jumping Squats

7  Burpees

7  Push Ups

Skill/Strength

1962m Run

Conditioning

59 Sit Ups

59 DB Push Press

59 DB Wings??

59 DB Curls

59 DB Snatches

59  Push Ups

Cashout

One Bear Crawl lap around gym floor

Monday, July 26, 2021

Happy Birthday Ella!!!
Excited to Celebrate YOU!

Birthday WOD

Warm-Up
3 Rounds -
- 38m High Knees
- 38m Butt Kicks
- 38 Mountain Climbers
- 38 Walking Lunges
- 38 Double Unders

Skill/Strength

1883m Run

Conditioning

7 Rounds

- 2 Manmakers

- 7 Burpees

Thursday, July 22, 2021

Warm-Up
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 10 Mountain Climbers
- 20 Walking Lunges
- 30 Double Unders

Conditioning:

For Time -

- 800m Run

- 8 Barbell Complex (135/95)

- 600m Run

- 6 Barbell Complex

- 400m Run

- 4 Barbell Complex

- 200m Run

- 2 Barbell Complex

For the purpose of this workout a barbell complex will be:

- Deadlift

- Hang Power Clean

- Front Squat

- Push Press

- Back Squat

- BTN Push Press

Wednesday, July 21, 2021

Warm-Up
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 10 Mountain Climbers
- 20 Walking Lunges
- 30 Double Unders

Skill/Strength

EMOM for 10 minutes

Ascending Burpees

Conditioning 

Crossfit's Annie

50-40-30-20-10 

-Double Unders

-Sit-Ups

Monday, July 19, 2021

Warm-Up:
3 Rounds -
- 25m High Knees
- 25m Butt Kicks
- 10 Mountain Climbers
- 20 Walking Lunges
- 30 Double Unders

Skill

TABATA Push-Ups

Conditioning

5 Rounds, each in 3 minutes:
- 200m Run
- 10 Box Jumps (24/20)
- AMRAP Deadlifts (155/105)

(2 min rest between rounds)

Thursday, July 15, 2021

Warm Up

As Posted

Skill

1 mile for time

Conditioning

AMRAP in 7 Minutes - 
- 150m Shuttle Run
- 7 Power Cleans (115/75)
- 7 Pull-Ups

Rest 3 minutes and repeat AMRAP

Wednesday, July 14, 2021

Warm-up
500m Row
3 Rounds
-5 Inchworm Squats
-10 Plank Shoulder Taps 

-10 Bar Straight Leg Raises 

Skill

Alternating TABATA

-Burpees

-Scissor Kicks

Conditioning:

For Time -

- 10 DB Waiter Lunges (45/35)

- 1 Ground to Overhead (115/75)

- 9 DB WL

- 2 G2O

- 8 DB WL

- 3 G2O

...

...

- 1 DB Waiter Lunge

- 10 Ground to Overhead

Monday, July 12, 2021

Warm-up
500m Row
3 Rounds
-5 Inchworm Squats
-10 Plank Shoulder Taps 

-10 Bar Straight Leg Raises 

Skill

100m Sprint x 5

Conditioning
For Time:
- 30 Burpees 
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell Swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall Ball Toss, 20/14
- 30 Double Unders

Thursday, July 8, 2021

Warm-up
500m Row
3 Rounds
-5 Inchworm Squats
-10 Plank Shoulder Taps 

-10 Bar Straight Leg Raises 

Skill/Strength

800m Run For Time

Conditioning

Part 1 -

30 - 20 - 10 -

- Box Jumps

- Burpees

Rest 2 Minutes

Part 2 -

AMRAP in 6 Minutes -

- 15 Unbroken Squats

- 30 Unbroken Double Unders (or 100 Singles)

If you break either the squats or double unders then start that set over.

Wednesday, July 7, 2021

Warm-up
500m Row
3 Rounds
-5 Inchworm Squats
-10 Plank Shoulder Taps 
-10 Bar Straight Leg Raises 

Strength
8min EMOM Ascending DB Manmakers

Conditioning
4 TABATA each of:
-Knees 2 Elbows
-Goblet Squats
-Burpees

-KB Swings

Thursday, July 1, 2021

Warm Up

Stretch

Light Jog

Independence Day Workout Compliments of WodWell

TEAM 1776

US Independence Day Team WOD

For Time (in a Team of 3)

Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

Pull-Ups

Sit-Ups

Row (calories)

Double-Unders

Wall Ball Shots (20/14 lb)

Ball Slams (30/20 lb)

Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps involving all exercises in any order