Category: Uncategorized

CrossFit WOD, June 25, 2019

06252019 Skill Metcon 12 minute Rotating EMOM: Handstand Walk 25 second L Sit 20 GHD Hip Extensions Metcon 12 minute Rotating EMOM: Conans 45 second Plank 15 KB Swings Metcon Metcon (Time) 5 Rounds for Time: 400m Run 2 Rope Climbs 15 Power Snatch 95/65 60 Double Unders Metcon (Time) 4 Rounds for Time: 400m… Read more »

CrossFit WOD, June 24, 2019

06242019 Weightlifting Clean (3-3-3-3-3) Full squat clean! Use L1 skill to practice if they aren’t there today Paused Front Squat (3-3-3-3-3) Hold for 4 seconds in the bottom of each rep. Focus on squat depth and mobility. Practice Clean technique between sets. Metcon Metcon (Time) For Time: 100 Wall Balls 30/20 -every time you break… Read more »

CrossFit WOD, June 21, 2019

06212019 Weightlifting Metcon (Weight) 5 sets of: 2 Snatch Hi Pulls + 2 Hang Power Snatch + 6 Box Jumps 30/20 Move immediately from one movement to the next, completing all 10 reps as a single set. Hang Power Snatch (4-4-4-4-4) Move immediately from Snatches to 6 Box Jumps, completing all 10 reps as a… Read more »

CrossFit WOD, June 20, 2019

06202019 Skill Metcon (4 Rounds for reps) E4MOM for 16 minutes: 400m Run Metcon Metcon (Time) 1000m Row 30 Toes to Bar 30 Burpees 300ft Farmer Carry 70/53 30 Burpees 30 Toes to Bar 300ft Front Rack Carry 70/53 Metcon (Time) 1000m Row 30 Abmat Situps 30 Burpees 300ft Farmer Carry 44/26 30 Burpees 30… Read more »

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 »