7/15 weeks of wods

Jul 14, 2019

 by Ryan Webb

WArm up

All week the warm ups will be doing whatever movements are involved in the workouts in lighter weights. The idea is to start moving the body the same way we are going to ask it to move fast.





15 min to finish...

3 Rounds:

21 DB Deadlifts (50/35s)

15 DB Hang Power Cleans

9 DB Push Press

400m Run


Rest 3 min.


3 rounds:

1 min Single Arm DB Side Raise (Right)

1 min Single Arm DB Bent Over Row (Right)

1 min Single Arm DB Side Raise (Left)

1 min Single Arm DB Bent Over Row (Left)

1 min Rest


Rest 3 min.


5 min. AMRAP:


Part 1:

*You can make this an AMRAP if you finish super early. You shouldn't need to if you choose the right weight.


Part 2:

*you can hold the rig for support on your side raises. And you’re going to need 2 different DB weights, as you’ll be able to go SIGNIFICANTLY heavier on the DB Rows.

**shoot for ~15 reps of everything. It shouldn’t be fast, but controlled, quality movements.


Part 3:

*Men's life long goal here is 100 Legit push-ups

*Women's life long goal here is 50 Legit push-ups

*When you're done with this today, I want you to text 1 friend and challenge them to beat your score. Make sure they video it! I think you'll be surprised at your new street cred ;)



same as crossfit today




Back Squat (Week 1 of 4)

Complete a few warm up sets, and then:


65% x 5

75% x 5

85% x max reps




10 Barbell Box Step-Ups 20"

*Left + Right = 2 steps

*Shoot for 75/55lb bar or more

*Be sure to stand all the way up before bringing your other foot on the box. Concentrate on your glutes and hamstrings.



10/7 Cal on the Assault Bike

10 Toes-To-Bar

Max Front Squats 185/135


Rest 90sec. Repeat x 5 Rounds


RX+ can be anything over 185/135. Some of you can probably do 205/145+. 


These are short bursts for a reason! Go hard and LETS GO!








For Time:



Front Rack Lunges 95/65lb.

Bar Over Burpees

Front Squats

Box Jumps 24/20"

Russian KB Swings 70/53lb.


(Time CAP: 35min.)

Just to be clear... 18 of each movement,  then 16, then 14... All the way to 2.


Left+Right= 2 reps on the lunges


Every 4 min x 5

5 Bench press

10 single arm rows

200 m run


Joining Crossfit for John Stevens






Power Snatch 

Every 2:30min. x 6 Rounds:

250m Row

3 Power Snatch (climbing)


*Try and start at 135/85 and build up to a max effort.

*Complete the row at about 80-90% effort each time. Everyone should be done with that under 1min.


John Stephens (Time)

For Time:


American KB Swings 53/35

15 Pull-Ups

30 Double Unders


immediately into;



American KB Swings 53/35

15 KB press

30 Double Unders

*Time CAP: 15min.















2 rounds

Min 1: 15/12 cal bike

Min 2: 12/9 cal bike

Min 3: 9/6 cal bike

Min 4: rest

Immediately into...

2 rounds

Min 1: 15/12 Cal Row

Min 2: 12/9 Cal Row

Min 3: 9/6 Cal Row

Min 4: rest

Immediately into...

2 rounds

Min 1: 200m run

Min 2: 150m run

Min 3: 100m run

Min 4: rest

Immediately into...

2 rounds

Min 1: 80 Double Unders

Min 2: 65 Double Unders

Min 3: 50 Double Unders

Min 4: rest

One big cardio session! This is only as hard as you make it, so be sure to get some good numbers that you can hang with the entire time.


So that is definitely doable for some of you. Scaling might look like the numbers above or maybe even less if you're a small female. The point is to start at something that takes around 40sec. of some hard work to get, then go down to a doable number each time after that.


It's 2 rounds of a section before you go to the next section. every 4th minute is a rest. You may start wherever you like. Make sure to test everything out in the warm up to get some good numbers for yourself.



U are joining sweat :)



Deadlift (Week 1 of 4)

Same style as the squats. Complete a few warm up sets, and then:


65% x 5

75% x 5

85% x max reps


Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional ;)


James Mitchell (AMRAP - Rounds and Reps)

15min. AMRAP:

5 Bench Press 185/100

15 ring rows

15 Wall Balls 20/14

200m Run

*Share the benches and start at different stations to make this work.

*If your bench press is really light, then consider doing a floor press with some DBs for sets of 10 instead.

*RX+ 30/20lb Ball













(0-15 min...)

3 Rounds:

500m Row

15 pull-ups

10 devil press 25/15s


(15-30 min...)

3 Rounds:

25/20 Cal bike

20 DB Bench press 45/25s+

10 dips (ring or bench)


(30-40 min...)

10min. AMRAP: "abs"

15 slam balls (30/20lb.)

15 plate sit-ups (35/25lb.)

*You may add a little weight to your lap on the dips if you like.


*On the slam balls, really try to focus on squeezing your core on the way down. That's crucial for feeling it in your abs. And bring it down HARD.



Every 3 minutes x 5

3 press

3 cal arm only


Join Crossfit for wod




Power Clean 

Every 2min. x 10 Rounds:

10/7 Cal Assault Bike

3 Hang Power Clean (Climbing)


10min. AMRAP:

7 Toes-To-Bar

21 Russian KB Swings 70/53lb

7 Toes-To-Bar

21 Sit-Ups (Feet Anchored on KB)

Little heaving breathing on part 1 and now it's time for a little sexy. Even laughing may hurt a little for the rest of the day after this one ;)











Every 6min x 5 Rounds:

400m run

30 wall balls (20/14lb.)

20 DB lunges (35/20s)


Rest 3 min.


TABATA (20 sec on/10 sec off) x 8 rounds

Banded lateral walk

(Alt every step, so left, right, left, right... etc)

Immediately into...

TABATA (20 sec on/10 sec off) x 8 rounds



*For the banded walk, keep the band just above knees and push your knees out. Never bring your feet completely back together. Always leave about 12 inches of space during every step.


*For the TABATA, you're staying at each station for 4min. So that whole section is 8min. total.


every 4 min x 5

5 4 3 2 1


barbell hold max or 1 min


10 rounds

200m run

1 min rest



Push Press (Week 1 of 4)

Complete a few warm up sets, and then:


65% x 5

75% x 5

85% x max reps




10-12 Hang High Pulls with power clean grip

*Think of it as an upright row with a little hip hinge. Working the shoulders hard today.

*Go to failure on the last set



Chad Engle (Time)

8 Rounds For Time:

8 Cal Row

8 Box Jumps 30/24"

8 Burpees

8 Alt. DB Snatch 70/50