Monday 180723

Run 15,000 meters

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Sunday 180722

Complete as many rounds as possible  in 10 minutes of:

7 handstand push-ups

1 rope ascent, 15-ft. rope

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Post rounds completed to comments.



Related:

• CrossFit WOD 180722 Tips With Rory McKernan

• The Kipping Handstand Push-Up

• Scaling the Handstand Push-Up (Pike Push-Ups)

Saturday 180721

10 1-minute rounds of:

25 squats

Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 155 lb.

Women: 105 lb.

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Thursday 180719

Erin

5 rounds for time of:

15 dumbbell split cleans

21 pull-ups

Men: 40-lb. dumbbells

Women: 25-lb. dumbbells

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Post time to comments.

Compare to 120211.



Related:

• CrossFit WOD 180719 Tips With Rory McKernan

• Read: The Kipping Pull-Up

• From the vault: WOD 120211 Demo With CrossFit Woodbridge

Wednesday 180718

Back squat 3-3-3-3 reps

Thruster 3-3-3-3 reps

4 attempts at a max L-sit hold for time

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Post loads and time in L-sit holds to comments.

Compare to 161211.



Related:

• CrossFit WOD 180718 Tips With Rory McKernan

• L-Sit Variations

Tuesday 180717

7 rounds of:

15 hip-back extensions

3 strict muscle-ups

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Compare to 140515.



Related:

• CrossFit WOD 180717 Tips With Rory McKernan

• The GHD Hip & Back Extension

• The Strict Muscle-Up

Sunday 180715

Front squat 3-3-3-3-3 reps

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Post loads to comments.

Compare to 170127.



Related:

• CrossFit WOD 180715 Tips With Rory McKernan

• Coaching the Front Squat

Saturday 180714

4 rounds for time of:

50-ft. overhead walking lunge

25 GHD sit-ups

Men: 135 lb.

Women: 95 lb.

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Post time to comments.

Compare to 150304.



Related:

• CrossFit WOD 180714 Tips With Rory McKernan

• The Overhead Lunge

Friday 180713

For time:

2,000-m row

1-mile run

2,000-m row

1-mile run

2,000-m row

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Post time to comments.



Related:

• CrossFit WOD 180713 Tips With Rory McKernan

• Rowing: Back Angle

Wednesday 180711

3 rounds for time of:

10 dumbbell power snatches, left arm

10 single-arm overhead squats, left arm

10 L pull-ups

10 dumbbell power snatches, right arm

10 single-arm overhead squats, right arm

10 L pull-ups

Men: 55-lb. dumbbell

Women: 40-lb. dumbbell

Scroll for scaling options.

Post time to comments.

Compare to 151204.



Related:

• CrossFit WOD 180711 Tips With Rory McKernan

• The Dumbbell Power Snatch

• The Single-Dumbbell Overhead Squat