July 2017 WOD Archive

Programmed by: Paleoethics

Sunday, July 31st – 339

A post shared by Laura Perry (@lauraperryultra) on

RX

Scale as needed

10RFT
400m run
1:1 work/rest ratio

Anywhere

10RFT
400m run
1:1 work/rest ratio


Sunday, July 30th – 338

A post shared by Brockie (@insta_brockie) on

Rest Day

Go for a swim – lake, beach or pool.


Saturday, July 29th – 337

RX

Scale as needed

3RFT

50 Double unders
15 Shoulder to Overhead (185/125 lb)

Anywhere

3RFT

50 Double unders
15 Strict Handstand pushups


Friday, July 28th – 336

RX

Scale as needed

“CINDY”
20 Minute AMRAP

5 pull ups
10 push ups
15 air squats

Anywhere

20 Minute AMRAP

10 Push ups
15 Air squats
20 Sit ups


Thursday, July 27th – 335

RX

Scale as needed

3RFT

400m Run
15 Deadlift (225/136 lb)

Anywhere

3RFT

400m Run
21 Burpee (6” target if possible)


Wednesday, July 26th – 334

RX

Scale as needed

5-5-3-3-2-2-1-1-1

Clean and Jerk

Anywhere

Max Out

Max Vertical jump
Max Distance Broad jump
Max Distance Triple broad jump
Max Distance handstand walk
*Take as many attempts as needed*


Tuesday, July 25th – 333

RX

Scale as needed

For Time

7x400m run

Anywhere

For Time

7x400m run


Monday, July 24th – 332

A post shared by CrossFit (@crossfit) on

RX

Scale as needed

3RFT
30 sit ups
20 kettlebell swings
10 push press 135/95

Strength
Work up to a heavy set of 3 split Jerk from the floor

Anywhere

3RFT
30 Situps
20 Hollow Rock
10 SEcond L-sit hold


Sunday, July 23rd – 331

Rest Day

Sleep in


Saturday, July 22nd – 330

A post shared by Sarah Copeland (@scopeland0425) on

RX

Scale as needed

Strength
5×5 Deadlift

21-15-9
Sumo deadlift high pull 95/65
Box jumps 24”/20”

Anywhere

21-15-9
Squat jumps
Push ups


Friday, July 21st – 329

A post shared by CrossFit (@crossfit) on

RX

Scale as needed

EMOM x 12
3 power snatch

10 Minute AMRAP
4 snatches (135/95 lb)
6 burpee over bar
12 double unders

Anywhere

EMOM x 12
0:50 Run

10 Minute AMRAP
6 Burpees
12 Mountain climbers
18 Double unders


Thursday, July 20th – 328

A post shared by Paleoethics (@paleoethics) on

Rest Day

Stretch, with some MobileU


Wednesday, July 19th – 327

A post shared by brookeence (@brookeence) on

RX

Scale as needed

“GRACE”

30 Clean and Jerks (135/95 lb)

Anywhere

For Time

75 Burpees


Tuesday, July 18th – 326

A post shared by CrossFit (@crossfit) on

RX

Scale as needed

20 Minute AMRAP

5 strict pull ups
7 handstand push ups
12 kettlebell swings

Anywhere

20 Minute AMRAP

10 Handstand Push ups
20 Walking lunge


Monday, July 17th – 325


RX

Scale as needed

Strength
15 Minutes to work up to a Heavy Snatch

3RFT
60 Double unders
30 push ups
10 snatches 95/65

Anywhere

Warmup
15 Minute jog

3RFT
60 Double unders
30 push ups
10 Burpees


Sunday, July 16th – 324

Rest Day

Recovery Matrix by the outdoor fire.


Saturday, July 15th – 323

RX

Scale as needed

For Time

21 deadlifts 225/135lbs
42 sit ups
84 double unders

15 deadlifts 225/135lbs
30 sit ups
60 double unders

9 deadlifts 225/135lbs
18 sit ups
36 double unders

Anywhere

For Time

800m run
30 Pistol squats

600m run
20 Pistol squats

400m run
10 Pistol squats


Friday, July 14th – 322

A post shared by Kyle Wood (@kyledwood5) on

RX

Scale as needed

2RFT
35 wall balls
25 bar facing burpees
15 back squats (185/125 lb)
2 minute rest

3 Rounds
30 Hollow rocks
30 mountain climbers

Anywhere

2RFT
50 Air squats
25 Bar facing burpee
15 Jumping Lunges
2 minute rest

3 Rounds
30 Hollow rocks
30 mountain climbers


Thursday, July 13th – 321

A post shared by RanchoPuggo (@ranchopuggo) on

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Rest Day

Tend to your garden.


Wednesday, July 12th – 320

RX

Scale as needed

15 Minute AMRAP

55 Double-unders
15 pull-ups/C2B
5 Hang Power Cleans, 155/105

Anywhere

15 Minute AMRAP

55 Double unders
30 Jumping jacks
10 Burpees


Tuesday, July 11th – 319

RX

Scale as needed

Gymnastics Work
Practice Handstand/Handstand walk for 10 minutes

9 Minute AMRAP
9 toes to bar
7 box jumps
5 burpees

Anywhere

Gymnastics Work
Practice Handstand/Handstand walk for 10 minutes

9 Minute AMRAP
15’ Handstand walk
7 box jumps
5 burpees


Monday, July 10th – 318

A post shared by Emily Abbott (@abbott.the.red) on

RX

Scale as needed

15 Minutes to work up to a max
1 Push Press + 1 Push Jerk + 1 Split Jerk

For Time
50 Strict Press
50 Push ups
2 Minute Plank hold

Anywhere

50RFT
1 Push up
2 Mountain Climbers
3 Air squats


Sunday, July 9th – 317

A post shared by OMsteading (@omsteading) on

Rest Day

Do some yard work.


Saturday, July 8th – 316

RX

Scale as needed

EMOM x 3
20 Wallballs

Rest 2 Minutes

EMOM x 3
20 Wallballs

Rest 2 Minutes

EMOM x 3
20 Kettlebell swings

Anywhere

EMOM x 12
Minute 1: 35 Air squats
Minute 2: 20 Push ups


Friday, July 7th – 315

A post shared by Karine (@connexionista) on

RX

Scale as needed

3RFT

400m run
21 sit ups
7 deadlifts 275/195

Anywhere

3RFT
400m run
21 Situps
14 Tuck jumps


Thursday, July 6th – 314

A post shared by Olda Wirth (@oldaw) on

RX

Scale as needed

3RFT

400m run
15 Power Snatch 115/75

Anywhere

5RFT

400m run
30 Jumping Jacks


Wednesday, July 5th – 313

RX

Scale as needed

For Time

55 Bar Facing Burpees
34 Overhead Squats
21 muscle-ups

Anywhere

For Time

100 Burpee Broad Jumps


Tuesday, July 4th – 312

A post shared by Mario Giraudo (@mario_giraudo) on

RX

Scale as needed

For Time
42-30-18
Wall Balls, 20/14
Sit up

For Time
75 Shoulder Press (1 second pause at the top)

Anywhere

For Time
50-40-30-20-10
Air squats
Sit ups

Not For Time
50 Handstand push ups (Quality reps)


Monday, July 3rd – 311

RX

Scale as needed

Deadlift
7×3 from a 2’ deficit

4RFT
10 Toes to bar
10 Plate ground to overhead
10 Ring Dips

Anywhere

6RFT
10 Lying Leg lifts
20 Walking Lunge
10 Push ups (Narrow grip)


Sunday, July 2nd – 310

A post shared by CrossFit (@crossfit) on

RX

Scale as needed

15 minute AMRAP

400m run
8 Squat Cleans
12 Burpee over bar

Anywhere

15 minute AMRAP

400m run
12 Squat jumps
12 Burpee tuck jumps


Saturday, July 1st – 309

A post shared by Barplete (@barplete) on


RX

Scale as needed

For Time:

100 Double unders
75 air squats
50 Push ups
25 Pull ups

Anywhere

For Time:

100 Double unders
75 air squats
50 Push ups
25 Pull ups


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