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WOD

7.25.17 Bench Press

CrossFit SAW - CrossFitStrengthBench Press (4 x 10)Building as ableMetconMetcon (Time)5 RFT: Run 400m 12 wall balls 20/14# 6 C2B...

bulldog 7/25

CrossFit SAW - Bulldog clubWarm-upy 4 square (No Measure)4 square! Players are eliminated for: Failing to hit the ball into another square Allowing the ball to bounce more than once in their own square Hitting the ball out of bounds or onto an inside line Hitting the...

7.24.17 Front Squats and C&J

CrossFit SAW - CrossFitStrengthFront Squat (EMOM 7, 4 reps @ 60-65%)Not building, pick 60%, 65%, or a number between them.MetconMetcon (Time)For time, with a partner: 75 Clean and Jerk @...

7.21.17 AB

CrossFit SAW - CrossFitMetconAB Mile (Time)For time: 1 mile AB

7.20.17 Snatch Work

CrossFit SAW - CrossFitGymnasticsPush-ups (60 reps, in as few as sets as possible )Record biggest unbroken set of doing RxWeightliftingEOMOM 8: 5 sets total 1 power snatch + 1 OHS 1 hang snatch (squat) 1 snatch (full) Building as technically able.Power Snatch (EOMOM...

7.19.17 Workout w/ a Partner!

CrossFit SAW - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP 22, with a partner: Run 200m 20 clean and jerk @ 115/75# Row 300m 30 DU Rx+ C&J 135/95#/60 DU1. Break up any way you want. 2. No running/rowing after 21:01, cycle between...

7.18.17 Back Squats

CrossFit SAW - CrossFitStrengthAnyone without a current 1RM can build across all 5 sets. If doing so, remember to record 1x4 instead of 5x4.Back Squat (5 x 4 @ 70%)MetconMetcon (Time)5 RFT: 12 burpees 10 wall balls...

7.17.17 Front squats and T2B

CrossFit SAW - CrossFitGymnasticsToes-To-Bar (EOMOM: 8 reps)Front Rack Lunge (EOMOM: 10 reps @ 45/35#)MetconMetcon (Time)9-7-5: TGU 53/35# Box jumps 30/24"

7.14.17 “Grace”

CrossFit SAW - CrossFitMetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#

7.13.17 Row and EMOM

CrossFit SAW - CrossFitMetcon1000m Row (Time)Max Effort 1000m RowGymnasticsEveryone will row first, and score it. Those who finish first can mobilize and start setting up for the EMOM. 3 seperate EMOMs. You will do all 5 sets of one before moving onto the others. If...

7.12.17 Rounds for Time

CrossFit SAW - CrossFitMetconMetcon (Time)15 RFT: 100m sprint 5 box jumps 24/20' 3 power snatch @ 115/75#

7.11.17 Bench and Pistols

CrossFit SAW - CrossFitWeightliftingEMOM 17: E- 6 pistols, alternating legs O- 4 reps Bench Press BCTI: EMOM 11: E- 4 pistols, alternating legs O- 4 reps Bench PressBench Press (EOMOM, 4 reps)9 sets total. Build as able. Start around 50-60%Pistols (EOMOM, 6 reps (3...

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