Monday (23July18) 

WODtimes : 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every minute on the minute for 4 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5 chin ups + 5-10 push ups 

Every 90sec for 5rounds 

clean pull + hang clean + 2 split jerk @ 65-75% of 1RM Clean & Jerk 

5 rounds 

10 front rack lunges (115/175) 

40 lateral hops over bar 

Extra Credit 

4 rounds NFT 

100m overhead carry/suitcase carry*

30-60s plank hold 
*Use a lighter KB overhead*

Sunday (22July18)

Remember we will be closed Sunday because Coach Tamara L Gray & Badass Kerry Manneck will be competing at the Rocky Mountain State at the NSCA. 
Feel free to come out and watch 🙂

Saturday (21July18)

Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

Lift

Bench Press

3×5 @ 75% w/ pause 

Close Grip Bench Press 

3×8 65% of 1RM BP

DB Bench 

3×10 AHAP 

3 rounds-

20 Band Tricep Extensions 

10 DB Flies AHAP
2 rounds-

Max strict pull ups 

Max Dips 

Team WOD:

For time: 

50-40-30-20-10reps of:

Box jumps 20/24

Kettlebell swings 35/53

Push press 35/45

Overhead plate lunges 35/45

Doubleunders x3 

Friday (20July18)

WODtimes: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

– 

WOD:

Emom 5mins 

5 back squats @ 70% 

5 rounds for time:

200m med ball run 14/20

20 wall balls 14/20 9/10

10 handstand push ups 

Extra Credit 

Pistol practice-

5 rounds

30 secs right pistols

Rest 30s

30 sec left pistols 

Rest 30s
Scale: assisted pistols, box drops, reverse lunges 

Thursday (19July18)

Open* gym hours-5am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym WOD:

Every 8mins for 5 rounds-

15/12 cal ski erg

15 burpee box jump overs 20/24

15 GHD sit-ups 

100m farmers carry 53/70

*scale to finish around 6mins

**if you are not used to GHD sit-ups please scale the amount of reps down or sub out 2x abmat situo 

Wednesday (18July18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every 90secs for 3 rounds 

5 hookgrip deadlifts @ 70%

– 

15min EMOM 

1) 9/12 cal bike 

2) 10-15 chest to bar pull ups 

3) 15 kettlebell swings 53/70 

– 

Extra Credit 

For time: 

3 rounds NFT 

20 steps death march 

8-10 GHRs 

30-60sec Chinese plank 

Tuesday (17July18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every 90secs:

Enderton front squat complex- 

– 3 sec pause 

– double bounce 

– front squat 

Start at 50%of 1RM front squat 

Add weight each round until failure

Once you have failed drop down to 70% of max complex. Continue till everyone is done. 

Teams of 2:

4 rounds-

20 hang squat cleans 115/175 

20 shoulder to over head 115/175

100 doubleunders 

Extra Credit

3-4 rounds not for time: 

5 Turkish get ups, left 

5 Turkish get ups, right 

10-15 (each side) single arm KB row 

Monday (16July18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 
– 

WOD:

Every minute on the minute for 3 rounds 

1-3 strict muscle ups 

Or 

1-3 strict assisted muscle ups 

Or

5-10 chin ups + 5-10 push ups 

Emom for 5 rounds-

1 snatch pull + 1 hang snatch + 1 overhead squat 

-start at 50% and work up 

For time-

21-15-9 reps of 

overhead squat 115/75 

toes to bar 

bar over burpees 

Extra Credit 

4 rounds NFT 

100m farmers carry 

30-60s plank hold 

Saturday (14July18) 

Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

Lift

Bench Press

3×8 @ 70% w/ pause 

Close Grip Bench Press 

3×10 60% of 1RM BP

DB Bench 

3×10 AHAP 

3 rounds-

20 Band Tricep Extensions 

10 DB Flies AHAP
2 rounds-

Max strict pull ups 

Max Dips 

Team WOD:

8x 200m run 

100 kettlebell swing 53/70

80 partner burpees 

60 tire flip in & outs 

40 cal row 

20 muscle ups 

(8 runs each, alternating) 

Friday (13July18)

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

CrossFit Total 
1RM Back Squat

1RM Shoulder Press 

1RM Deadlift 

*3 attempts at each lift* 
The Rules

The lifts will be performed in the following order: squat, press, and then deadlift. The best single attempt for each of the three lifts is added together for the CrossFit Total score. Warm up as need. You only get 3 attempt at each lifts. The only other rule is that each attempt must be declared prior to starting the lift. Once you are warm and ready to attempt your lift, you must tell the coach or your workout partner. This will allow the coach to validate your lift. 

Extra Credit:

“Karen”

For time-

150 wallballs 14/20 9/10 

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