Month: June 2018

CrossFit WOD, June 20, 2018

June 20th Weightlifting Clean Complex – 3 position pull (1-1-1-1-1-1) Hi Hang Clean Hang Clean Clean Use to build and warm up for metcon. Clean Pull Under (3-3-3-3-3) No Dip Hi Hang Clean Work on pulling yourself into a squat. Modify to power + front squat. Metcon Holleyman (Time) 30 Rounds for time of: 5… Read more »

CrossFit WOD, June 19, 2018

June 19th Warm-up Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Skill Metcon Core Series: 30sec hollow rocks 30sec arch rocks 10 plate OH sit ups 15 V-ups or C2 pikes L1 hold instead of rocks

CrossFit WOD, June 18, 2018

June 18th Weightlifting Metcon (Weight) 5 Sets: 3 BTN snatch grip push press + 1 snatch balance Metcon (Weight) BTN snatch grip push press 5×5 Metcon Metcon (Time) 9 Ring Muscle Ups 12 Box Jumps 40/30 7 Ring Muscle Ups 12 Box Jumps 5 Ring Muscle Ups 12 Box Jumps Metcon (Time) 18 Burpee Chest… Read more »

CrossFit WOD, June 16, 2018

June 16th Warm-up Hinshaw Warm Up *Walking pace: High knee karaoke Over the hurdle Knee to chest Figure 4 Lunge Lunge with torso twist Toe touch march *Building pace: High knee Butt kicks Straight leg Side step Side step jumping jack Sitting arm swings Standing arm swings *Walking pace: Toes out walk Toes in walk… Read more »

CrossFit WOD, June 15, 2018

June 15th Snatch (2-2-2-2-2-2) Working up to 85% Deadlift (10-8-6-4-2-2-2) Building deadlift for metcon. Metcon Metcon (Time) 7 Rounds: 1 Snatch 80% 1RM 20 Wall Balls 50 Double Unders Metcon (Time) 7 Rounds: 1 Deadlift 80% 1RM 20 Wall Balls 100 Single Unders Cash Out Metcon (AMRAP – Reps) 3 minute AMRAP: Pistols

CrossFit WOD, June 14, 2018

June 14th Skill Metcon *Waiter carry *Farmer Carry work *Core work Metcon Metcon (Time) 800m Row 50 DB step ups 40/25# 800m Run 20 Stone to shoulder 115/95# Metcon (Time) 400m Run 20 D-ball over the shoulder 70/50# 400m Row 50 Step ups 25/10# Plate Cash Out Turkish Get Up (2-2-2-2-2-2) Metcon (Time) 100 Sledgehammer… Read more »

CrossFit WOD, June 13, 2018

June 13th Weightlifting Hang Clean (3-3-3-3-3-3) Metcon (Weight) 3 Hang power clean +3 Front squats Metcon Metcon (Time) 3 Rounds: 15 Cal Row 15 HSPUs Metcon (Time) 3 Rounds: 15 Row 15 Burpees *HR Pushups if missed Tuesday

CrossFit WOD, June 12, 2018

June 12th Skill Beep Test (AMRAP – Rounds and Reps) This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when… Read more »

CrossFit WOD, June 11, 2018

June 11th Skill SOTS Press (3-3-3-3-3-3) In the bottom of your snatch position, do behind the neck snatch grip press. Between sets hit 15-10 TTB. Make these as tight as possible with legs straight and feet together. Overhead Squat (5-5-5-5-5) Between sets hit 20 C2 pikes or work on toes to bar. Metcon Elizabeth (Time)… Read more »

CrossFit WOD, June 9, 2018

June 9th Warm-up Warm-up 3 Rounds: 250 row 10 American KBS 20 Mini band steps 20 Box step ups 20 Sit ups 10 Pvc pass throughs Metcon Metcon (Time) 20 rounds: 5 burpees 100m Run 8 pull ups OR 2 heavy power cleans *Athletes choose either pull ups or power cleans for the workout.