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WOD

7.23.18 Nasty Girls

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) Tabata Air Squats to Get Warm! 20 sec. Air Squats 10 sec. Hold Bottom of Squat 5-6 rounds Warm-up (No Measure) Partner Mobility 5 x reps each partner PVC Stretches 1 min. each Over-the-Back Stretch 1 min. each...

7.20.18 AMRAP 20

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) Warm Up With a Wall-Ball Ladder Perform an unbroken Wall-Ball Ladder up to 12 reps. Perform 1 rep, rest, 2 reps, rest, 3 reps, rest and so on, until they get to 12 unbroken reps*If you break, perform a...

7.19.18 Press 5 x 3

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) PVC Warm-up (Perform 6-8 reps each for 2 rounds.) Shoulder Rolls Cuban Presses Jefferson Curls Round the Worlds Good Mornings Javelin Presses Warm-up (No Measure) Shoulder Prep/Mobility 1 min. Handstand Hold 1...

7.18.18 Power clean + burpee ladder

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) In teams of 3 or 4 With a Light MB: Run a 400-m Indian Run Then, have everyone line up behind one another in their team. One person performs a squat ball toss as far as possible. They run, pick up the ball and...

7.17.18 3RFT

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) Red light/Green light Run Butt kickers Bear crawl High knees Karaoke Inch worms (start from halfway) Run Warm-up (No Measure) Muscle-up Skill Work 5 Low Ring MU Transitions (for beginners, practice false grip)...

7.16.18 Linda

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) Hip and Shoulder Prep (use a moderate dumbbell) 8-6-4-2-1 Single-Leg Deadlifts with DB (each side) Bent over DB Rows (each side) Warm-up (No Measure) Review Deadlifts and Cleans With an Empty Barbell...

7.14.18 Saturday

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) Take 10 min to get moving: Run 400m Row 500m Walking lunges Half handstands Burgener warmup Warm-up (No Measure) 1 Hang Power Snatch + 2 Overhead Squats + 3 Squat Snatches 3 sets*Add load each set. Warm-up (No...

7.13.18 AMRAP 5 (x3)

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) In Partners: P1) Timer P2) Performs movement until P1 is done P1) Row 200 m + 10 Burpees P2) Air Squats P1) 50 Single-unders + 25 Double-unders P2) Candlesticks (Lay on ground, bring legs/hips straight up to...

7.12.18 T2B + STO

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) Get Sweaty! (with light MB) 100-m Walk with MB Overhead 10 MB Thrusters 100-m Jog with MB 10 Wall Balls 100-m Walk with MB Overhead in one hand! (change hands as needed) 10 TGUs with MB (alternate sides) 100-m...

7.11.18 Squat Cleans

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) Obstacle Course to Warm Up! Include: Cones to zigzag around Wall Climbs Ladder for drills Parallettes to Hop/Jump over Bear Crawls up and down Sled/Prowler or weight trees on wheels (don’t push the top of...

7.9.18 Kelly

CrossFit SAW – CrossFit Warm-up (No Measure) Running Warm-up As a group, Run 200 m. Then: (5 min.) Running drills to get warm. There and back for 20 m (roughly): – Long Lunge with Body Twist – Slow, Big Jumping, High Knees (skipping) – Fast High Knees – Butt...

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