CrossFit Tri-County

WODs

7.16.19

Complete as many rounds as possible in 7 minutes of: 7 Deadlifts (185/125) 7 Strict Handstand Pushups rest 7 minutes Complete as many rounds as possible in 7 minutes of: 7 Overhead Squats (95/65) 7 Toes to Bar Scoring: Rounds + Reps

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7.13.19

Teams of 2, AMRAP 20 50/35 Calorie Row 50 Dumbbell Snatches (50/35) 50/35 Calorie Row 50 Dumbbell Hang Clean and Jerks (50/35)

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7.12.19

Teams of 4-5 5:00 at Each Station 1) Sled Push 25m 135/90 2) Cheese Curd G2S/ Or med ball/ Sand Bag 3) Tire Flip 25m 4) Bike Cals 1 Bike 5) Sledge Hammer Hits

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7.11.19

For time: Run 800 meters 40 Toes to Bar 40 Deadlifts (155/105) Run 600 meters 30 Toes to Bar 30 Deadlifts Run 400 meters 20 Toes to Bar 20 Deadlifts

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7.9.19

AMRAP 15: Buy In: 80/60 Calorie Row Then… 3 Wallballs, 3 Burpees 6 Wallballs, 6 Burpees 9 Wallballs, 9 Burpees … Up By 3’s Until Time Cap Rx (20/14)

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7.10.19

4 Rounds: 1 Minute Toes to Bar 1 Minute Power Snatches (75/55) 1 Minute Thrusters (75/55) 1 Minute Calorie Bike Rest 2 Minutes Between Rounds

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7.8.19

3 sets, each for time:  25/20 Calorie Assault Bike 15 Hang Power Cleans (185/125) rest 5 minutes 20/15 Calorie Assault Bike 20 Hang Power Cleans (155/105) rest 5 minutes 15/10 Calorie Assault Bike 25 Hang Power Cleans (135/95) * Record time to complete each set (3 scores) Scoring: Time

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7.1.19

Front Squats 3-3-3-3-3   2 rounds for time: Run 400 meters 200 meter Double KB Farmer Carry (70/53) Run 400 meters 150 Double Unders

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