Monthly Archives: July 2016


CrossFit Waukesha/Delafield WOD 7.16.16

Partner WOD 10 Rounds for Time (5 each Partner) One Partner: 5 Handstand Push-Ups 15 Box Jumps 5 3-1-2 Complex 3 Deadlifts (135/95/65) 1 Hang Clean 2 Front Squats Other Partner rows for calories * Partners switch every round * Two Scores 1-Time 2-Calories

CrossFit Waukesha/Delafield WOD 7.15.16

Max Out Make-Up Day! Be ready for the new strength cycle starting on Monday! Find your 1 rep max for: Bench Press Deadlift Clean Back Squat Front Squat Overhead Squat Strict Press Push Press Push Jerk