Saturday, Jul 24
Workout of the Day
Noah Leotta (Rounds + Reps)
With a Running Clock (with a Partner) for Reps
Buy-In: 2,747 meter Row
Directly into,
24:00 AMRAP
12 Deadlifts (115/75 lb)
10 Shoulder-to-Overheads (115/75 lb)
15 Toes-to-Bars
24 Box Jumps (24/20 in)
Friday, Jul 23
Workout of the Day
Macho Man Complex (Load)
12:00 to build to a heavy Macho Man Complex
Macho Man Complex is
3 Power Cleans
3 Front Squats
3 Push Jerks

Athlete is not allowed to let of the bar or rest with bar on the ground.
Helen (Time)
Open
3 Rounds for time:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

CrossFit Intermediate
3 Rounds for time:
400m Run
21 Kettlebell Swings (44/26)
12 Assisted Pull-Ups

CrossFit Lite
3 Rounds for time:
400m Run
21 Kettlebell Swings (35/18)
12 Ring Rows

CrossFit Foundations
3 Rounds for time:
400m Run
21 Kettlebell Swings (app weight)
12 Up right Ring Rows
Thursday, Jul 22
Workout of the Day
Warm Up (Not Scored)
200m Run at easy pace
Pigeon walk
Penguin walk
200m Run at moderate pace
walk on toes
walk on heels
200m Run at 1 mile target pace
high knees
butt kicks
5 spider stretches/side
1 Mile Run (Time)
1 Mile Run for time

Make sure you warm up appropriately, this is a test.
Wednesday, Jul 21
Workout of the Day
Peggy's Bike (Time)
Open
8 Rounds for time:
60 Double Unders
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
3 Squat Cleans (225/155)

CrossFit Intermediate
8 Rounds for time:
120 Single Unders
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
3 Squat Cleans (185/115)

CrossFit Lite
6 Rounds for time:
60 Single Unders
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
3 Squat Cleans (app weight)

CrossFit Foundations
6 Rounds for time:
40 Single Unders/Jumping Jacks
12/9 Cal Assualt Bike or 9/6 Cal Echo Bike
3 Power Cleans (app weight)
Tuesday, Jul 20
Workout of the Day
The Strict Press (Not Scored)
Set Up Position
- Feet under Hips
- Engage abs and glutes
- Hands just outside of shoulder
- Elbows slightly in front of the bar
Movement
- Tuck chin
- Press Overhead
- Finish in supportive position (locked out)
Strict Press (Load)
Every 2:00 x 6 sets
3 sets x 5 reps
2 sets x 3 reps
1 set x 1 rep

Goal is to increase weight across all sets building to a 1 Rep Heavy Strict Press
Bar will come from rack
Pedal to the Metal (Time)
Open
For Time:
21-18-15-12-9-6
Double Dumbbell Power Cleans (50s/35s)
Ab-mat Sit Ups

CrossFit Intermediate
For Time:
21-18-15-12-9-6
Double Dumbbell Power Cleans (35s/20s)
Ab-mat Sit Ups

CrossFit Lite
For Time:
21-18-15-12-9-6
Double Dumbbell Power Cleans (app weight)
Ab-mat Sit Ups

CrossFit Foundations
For Time:
15-12-9-6
Double Dumbbell Power Cleans (app weight)
Ab-mat Sit Ups
Monday, Jul 19
Workout of the Day
The Deadlift (Not Scored)
Neutral Spine
Set Up Position
- Feet Under Hips
- Hips above knees, below shoulders
- Hands just outside of legs (mixed grip)
Movement
- Hips and shoulders rise together
- Once the bar is above the knees push hips forward to the bar, stand tall.
Deadlift (Load)
Every 2:00 x 6 sets
3 sets x 5 reps
2 sets x 3 reps
1 set x 1 rep

Goal is to increase weight across all sets building to 1 Rep Heavy Deadlift
Multiple rep sets should be touch and go
Over and Over (Time)
Open
For Time:
25 Burpee Over Rower*
500/400m Row
25 Burpee Over Rower*
* two foot jump

CrossFit Intermediate
For Time:
25 Burpee Over Rower
500/400m Row
25 Burpee Over Rower

CrossFit Lite
For Time:
25 Burpees
500/400m Row
25 Burpees

CrossFit Foundations
25 Up Downs
400/300m Row
25 Up Downs
Saturday, Jul 17
Workout of the Day
Cruel Summer (Time)
50 Devil's Press (50s/35s)
50/40 Cal Row
60 Alt. Dumbbell Box Step Ups (50s/35s) (24/20)
40/32 Cal Row
70 Handstand Push Ups
30/24 Cal Row
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