Month: June 2018

CrossFit WOD, June 8, 2018

June 8th Weightlifting Split Jerk (4-4-4-4-4) Pause in dip. Power Jerk (6-6-6-6-6) Metcon Metcon (AMRAP – Rounds and Reps) 6 min amraps 1 minute rest between each: 6 Thrusters and 12 Toes to bar 4 Thrusters and 4 HSPU Metcon (AMRAP – Rounds and Reps) 6 min amraps 1 minute rest between each: 6 Wall… Read more »

CrossFit WOD, June 7, 2018

June 7th Weightlifting Snatch Pull (4-4-4-4-4) Deadlift (6-6-6-6-6) Metcon Metcon (AMRAP – Reps) 20 minute Alt EMOM w/ partner: 30sec max cal bike Double Unders P1 Bikes for max cals in 30secs P2 Completes max DU in 30secs then switch Metcon (AMRAP – Reps) 20 minute Alt EMOM w/ partner: 30sec max cal row Single… Read more »

CrossFit WOD, June 6, 2018

June 6th Gymnastics Bar Muscle-ups (5-5-5-5-5) Build through the 5 sets either decrease band assistance or add weight as able. *If attempting 1st MU you have 6 attempts after warming up. Chest-To-Bar Pull-ups (5-5-5-5-5) Build through the 5 sets. Either decrease band assistance or add weight as able. 30sec hollow hold between sets. Metcon Metcon… Read more »

CrossFit WOD, June 5, 2018

June 5th Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders L1: 30 reps of each. Box jump-modify height KB –… Read more »

CrossFit WOD, June 4, 2018

June 4th Weightlifting Front Squat (4-4-4-4-4) Belt squat (6-6-6-6-6) Use chain around waist with KB hanging between feet. Stand on 2 24in boxes so KB can descend straight between feet as you squat. Metcon Metcon (Time) Relay 2 teams: 1 min tire flips right into: 21-15-9 SDHP *50 mt climbers between each set of SDHP… Read more »

CrossFit WOD, June 2, 2018

June 2nd Metcon Metcon (Time) 2 rounds: 200 Meter Run 30 KB Swings 200 Meter Run 30 Goblet Squats 200 meter Run 30 Snatches 200 Meter Run 30 Fr Rack Lunges