CrossFit, Strong, Sweat WODs Wed July 3rd 2019

Meet at the gym at 10am, friends and family are welcome to come workout with you!
Registration closes in 6 days! Click the photo to register your team. 
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!


A.) Deadlift (Week 3 of 4)
Complete a few warm up sets, and then:

75% x 5
85% x 3
1-3 sets of singles. Shooting for a new 1RM!

*You really only get 1 attempt at  at true 1RM, so make smarts jumps on the singles. Also, after a true 1RM, you’re going to feel a little “burned out” for a few days after. Totally normal. Just be sure to listen to your body.

B.) Hellman
15min AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 TTB

Just a little classic style WOD after those heavy deads. Pace yourself and keep an eye on the clock. Try and get each round in about the same amount of time.


Lower Body Strength
Part A and B repeat week to week. Track these metrics.
***Note that Part A and B will alternate each week. First week, Back Squat in Part A and Deadlift second. The next week, Deadlift in Part A and Back Squat second.
A. Stop Deadlift
Build to ONE challenging set of 5 reps following below protocol
Example assuming top Deadlift set is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 2, Then 315 x 5
***BEGIN cycle at about 85-90% of projected 5-RM
B. Back Squat – 5 sets of 3 reps (increasing)
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for Part A in the FOLLOWING week
C. Work to challenging but QUALITY load for Complex:
Note 31X1 = 3 sec descent, 1 sec pause at bottom (stretched) position
3 Clean-Grip RDL @ 31X1
2 Low Hang Power Cleans (from knee-caps)
1 High Hang Squat Clean (from hips)
D. Farmers Hold Rear-Foot Elevated Split Squat
6 reps EMOM x 8 min
Alternate legs each minute (so basically 4 sets of 6 per leg)
Goal is to use a weight that you would normally use for a challenging set of 12 reps

E. Heavy Russian Twists – 3 x 12-16 Reps (6-8 per side)
The goal is to use a HEAVY Dumbbell or KB and begin each rep from a dead-stop position with the weight resting on the ground so that the core muscles have to brace to get the weight moving for each rep.


0-9 min…
1 Mile Run

9-19 min…
100 DB Push Press 50/35s
*5 burpees EMOM
*Start with burpees

19-29 min…
2000m Row

29-39 min…
100 Renegade Rows 35/20lb.+
*EMOM 5 push-ups in your DBs
*Start with push-ups

Part 1.) Go fast and earn that rest break! If you jog it’s not nearly the same workout.

Part 2.) You may use a barbell with 95/65 or 115/75lb. if you’re proficient with the bar.

Part 3.) Same as Part 1

Part 4.) In your plank position with the DBs in your hand, complete 5 reps on the right and then 5 reps on the left until you hit 100. QUALITY is important.

*If you finish anything super early, you may do sit-ups until the time is up or an ab movement of choice.

Categories: WOD

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