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WOD 6/30/18

CrossFit only @ 9:00am In teams of 2, split reps evenly in any sequence. Both partners go on the Farmers Carry together and alternate holding the kettlebells. For time: 400 meter Farmer’s Carry (24/16) 200 Mountain Climbers 100 Box Jumps (24/20) 200 Med Ball Cleans (20/14) 400 meter Farmer’s Carry *** CrossFit Total @ 11:00am, […]

WOD 6/29/18

In teams of 2, with one partner working at a time alternate movements to complete 10 Rounds together of: 200 meter Run 20 Jumping Pull-ups 20 KB Snatches (24/16)

WOD 6/28/18

A) Superset: 4 Sets each Deadlift x 7-5-3-3 (increase weight every set) Rest 1 minute Bench Press x 7-5-3-3 (increase weight each set) Rest 1 minute B) AMRAP 6 Sumo Deadlift High Pull x 25 (75/55) Calorie Row x 15 *rest 4 minutes AMRAP 6 Half Burpees x 25 Front Squats x 15 (75/55)

WOD 6/27/18

A) Every 3 minutes for 5 Rounds: Weighted Pistol x 10 Weighted Push-up x 10 Candlestick x 10 B) For time: Walking Lunges x 75 Russian KBS x 50 (32/20) Wall Ball x 75 (20/14) *Every minute on the minute stop and complete 5 Burpees. Workout begins with Burpees.

WOD 6/26/18

A) EMOM14 1. Weighted Ring Dip x 3 2. Hollow Hold x 45 seconds B) AMRAP14 Double Unders x 21 Abmat Sit-ups x 14 HSPU x 7

WOD 6/25/18

A) Take 15-20 minutes to work up to a 1RM clean & jerk B) AMRAP 8 1 power clean (155/105) 1 strict pull-up *ascending ladder: first round is 1 power clean/1 strict pull-up, 2/2, 3/3, etc. Score is total reps completed.

WOD 6/23/18

“Olympic Bar Mile” For time: 400 meter Run 50 Back Squat 50 Front Squat 50 Overhead Squat 400 meter Run 50 Strict Press 50 Push Press 50 Push Jerk 400 meter Run 50 Hang Power Clean 50 Hang Power Snatch 400 meter Run

WOD 6/22/18

A) Every 90 seconds for 8 Rounds: 1. GHD Sit Ups x 6-6 2. Max Calorie Row (add up all four rounds) B) In teams of 2, alternate rounds to complete AMRAP 20 of : Overhead Walking Lunges x 24 feet (95/65) Box Jump Overs x 12 Ring Dip x 6 *Push the barbell back […]

WOD 6/21/18

A) 6 Sets Single arm Landmine Row x 5/5 Bulgarian Split Squat x 4/4 B) For time: 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/85) *30 Double Unders after every round

WOD 6/20/18

A) Every 3 minutes for 6 Rounds: Bottoms Up Turkish Get Up x 2/2 Kettlebell Windmill x 4/4 Handstand Shoulder tap x 8/8 (or 25 foot handstand walk) B) AMRAP12 Muscle Up x 3 Goblet Squat x 6 (24/16) KB Snatch x 12 *scale MUs with Jumping MU, Banded MU or 2:1 on C2B Pull-ups