Category: Uncategorized

CrossFit WOD, June 19, 2019

06192019 Weightlifting Hang Clean (4-4-4-4-4) Immediately following each set perform 12 Russian KB Swings 70lbs/53lbs Hang Power Clean (6-6-6-6-6) Immediately following each set perform 12 HEAVY Russian KB Swings Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

CrossFit WOD, June 18, 2019

06182019 Gymnastics Single Leg Deadlift to Single Leg Squat (10-10-10-10-10) Perform Deadlift then immediately move into squat while still balanced on the same leg. Increase weight each time you successfully complete an unbroken set. Between sets: 40′ Handstand walk (or 1 minute attempt) 15 V-ups Metcon 4 sets of: 10 False Grip Ring Rows (elevate… Read more »

CrossFit WOD, June 17, 2019

06172019 Weightlifting Split Jerk (3-3-3-3-3) Immediatly following each set move directly to 10 Incline Push-ups Split Jerk (5-5-5-5-5) Metcon Metcon (AMRAP – Reps) 8 minute AMRAP: 3 HSPUs 15 Thrusters 45lbs 6 HSPUs 15 Thrusters 9 HSPUs 15 Thrusters 12 HSPU…etc Continue adding 3 HSPUs each round until 8 minute cap is reached. Score is… Read more »

CrossFit WOD, June 14, 2019

06142019 Weightlifting Clean and Jerk (3-3-3-3-3) Perform as singles. Working sets are 75% or more of 1RM Metcon Metcon (Time) 5 Rounds For Time of: 10 Deadlifts 225/155 20 Wall Balls 20/14 Metcon (Time) 5 Rounds For Time of: 10 Deadlifts 50% 1RM 20 Wall Balls 10/6

CrossFit WOD, June 13, 2019

06132019 Metcon Metcon (AMRAP – Rounds and Reps) 24 minute partner AMRAP: 200m Run 30 Push-ups 30 DB Box Step Overs 35lbs/20lbs, 24"/20" 30 DB Push Press 35/20 L1 scale Push-up, DB weight, and box height as necessary.

CrossFit WOD, June 12, 2019

06122019 Gymnastics Muscle-ups (5-5-5-5) On Rings. Alternate with 10-20 Toes to Bar Metcon 4 sets of: 10 False Grip Ring Rows 10 Ring Dips !0 Hanging Knee Raises After 4 sets practice Ring MU Transitions Metcon Metcon (Time) 3 Rounds For Time of: 60 Double Unders 15 Hang Power Cleans 135/95 Metcon (Time) 3 Rounds… Read more »

CrossFit WOD, June 11, 2019

06112019 Gymnastics Metcon Alt. EMOM for 10 minutes 2 Rope Climbs 40 foot Handstand Walk Metcon Alt. EMOM for 10 minutes 3 Wall Climbs 5 Rope Get-ups Metcon Metcon (Time) 800m Run then- 3 Rounds of: 125m Burden Run 30 Burden Lunges 30 Burden Leg Raises then- 800m Run Note what your Burden was. L1… Read more »

CrossFit WOD, June 10, 2019

06102019 Weightlifting Metcon (Weight) E2MOM for 14 minutes: 2 Snatch + 2 Hang Snatch Hang Snatch (4-4-4-4-4-4-4) Complete 4 reps E2MOM for 14 min. Record finishing weight Metcon Metcon (Time) 3 Rounds for time: 21 Calorie Machine 15 OH Squats 95/65 9 Burpee Box Jumps 24/20 Metcon (Time) 3 Rounds for time: 21 Calorie Machine… Read more »

CrossFit WOD, June 7, 2019

06072019 Weightlifting Bench Press (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 12 Ring Dips 40 Double Unders 12 Pistols Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 12 Box Dips 80 Single Unders 12 Squats

CrossFit WOD, June 6, 2019

06062019 Gymnastics Metcon 3 sets of 1 min plank 45/25 30 Abmat situps 1 min Chinese Plank 45/25 30 Hip ext on GHD scale weight as needed for holds, but everyone should get on GHD. Metcon Gettin Down and Up (Time) 21-15-9: Burpees Chest to Bar Pullups