CrossFit WOD, June 22, 2020

06/22/2020

Weightlifting
Deadlift (7-7-7-7)

Metcon
Metcon (Time)
8 rounds for time
15 Wall Balls 20/14
15 KB Swings 53/35

15-min CAP
Metcon (Time)
8 rounds for time
15 Wall Balls or goblet squat
15 Box jumps/steps

15-min CAP

CrossFit WOD, June 19, 2020

Big Floyd

“BIG FLOYD” (Time)
For Time

800 meter Run
25 Deadlifts (135/95 lb)
25 Burpees
800 meter Run
25 Squat Cleans (135/95 lb)
25 Burpees
800 meter Run
25 Push Presses (135/95 lb)
25 Burpees
800 meter Run
25 Clusters (135/95 lb)
25 Burpees
800 meter Run

Metcon (Time)
For time
400 Row
25 Deadlifts
25 Burpees
400 Meter Row
25 Medball Cleans 20/14
25 Burpees
400 Row
25 Wall Balls
25 Burpees
400 Row

Cap at 25

CrossFit WOD, June 18, 2020

061820

Weightlifting
Shoulder Press (8-8-8-8)

Metcon
Metcon (AMRAP – Reps)
3 minute AMRAPs
1. Dball Over Shoulder 70/50
2. Machine for Cals
3. Handstand Walk / Wall Climbs
4. TGUs 40/25 (DB)
90 second rest between stations. Complete just the 1 movement for 3 minutes getting as many reps as you can.
Metcon (AMRAP – Reps)
3 minute AMRAPs
1. Box Jumps / Broad Jumps
2. 800 Meter Run
3. Handstand Walk / Wall Climbs
4. Situps
90 second rest between stations. Complete just the 1 movement for 3 minutes getting as many reps as you can.

CrossFit WOD, June 17, 2020

06172020

Skill
Metcon
4 sets of
10 Falso Grip Ring Rows
5 Ring Dips (add weight as able) or 20 second hold at support
20 second L Sit or 40 second plank/
Metcon (Time)
3 rounds for time
8 DB Box Step overs 50/35 to 20"
15 ring dips
6 DB Box step overs
15 pullups
Metcon (Time)
3 rounds for time
8 Weighted Box Step overs
15 bench dips
6 Box step overs
15 seated curl to press

CrossFit WOD, June 16, 2020

06162020

Weightlifting
Metcon (Weight)
Snatch – Every 90 seconds for 12 minutes:
2 Snatch Hi Pulls + 2 Hang Snatch + 1 OH Squat

Metcon
Metcon (2 Rounds for reps)
5 minute AMRAP:
15 Power Snatch 75/55
30 Double Unders
rest 2 min
5 min AMRAP
15 Push press 75/55
30 Double Unders
Metcon (2 Rounds for reps)
5 minute AMRAP:
15 KB Swings / Pullups / deadlifts of object
30 Double Unders or 60 singles
rest 2 min
5 min AMRAP
15 Pushups
30 Double Unders

CrossFit WOD, June 13, 2020

Big Floyd

“BIG FLOYD” (Time)
For Time

800 meter Run
25 Deadlifts (135/95 lb)
25 Burpees
800 meter Run
25 Squat Cleans (135/95 lb)
25 Burpees
800 meter Run
25 Push Presses (135/95 lb)
25 Burpees
800 meter Run
25 Clusters (135/95 lb)
25 Burpees
800 meter Run

Metcon (Time)
For time
400 Row
25 Deadlifts
25 Burpees
400 Meter Row
25 Medball Cleans 20/14
25 Burpees
400 Row
25 Wall Balls
25 Burpees
400 Row

Cap at 25

CrossFit WOD, June 12, 2020

06122020

Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
18 Wall Balls,
6 DB Box Step Overs with Interrupting Burpees 50/35
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
18 Thrusters
6 DB Box Step Overs with Interrupting Burpees 50/35

CrossFit WOD, June 10, 2020

06102020

Metcon (AMRAP – Reps)
3 Rounds of 1 minute stations: Ring Dips
Box Jumps
HSPUs
Double Unders
Shoulder to OH 95/65

2 minute rest between rounds

Metcon (AMRAP – Reps)
3 Rounds of 1 minute stations: Bench Dips
Box Jumps
Wall Climbs
Jumping Jacks
Pushups

2 minute rest between rounds