CrossFit WOD, June 8, 2020

06082020

Metcon (Time)
For time:
500 row
30 KB Swings 53/35
row
30 goblet squats
Row
30 KB Snatch
Row
30 Sinlge Arm Thrusters
Metcon (Time)
For time:
400 run
30 Broad jumps
run
30 squats
Run
30 Jumping lunges
Run
30 Burpees

CrossFit WOD, June 5, 2020

06052020

Metcon (Time)
3 Rounds for time-
12 DB Power Clean and Jerks 50/35
12 Burpees over DBs
Metcon (Time)
3 Rounds for time-
12 Ground to Overhead with Object and Burpees over Object

CrossFit WOD, June 4, 2020

06042020

Metcon
Metcon (AMRAP – Reps)
12 min AMRAP
12 Toes to Bar
12 Ring Dips
12 Hollow Arch Rolls
Metcon (AMRAP – Reps)
12 min AMRAP
12 V-ups
12 Box Dips
24 Russian Twists

CrossFit WOD, June 3, 2020

06032020

Metcon (4 Rounds for reps)
E6MOM for 24 minutes
400 meter run
15 deadlifts 225/155
30 lunges
Metcon (4 Rounds for reps)
E6MOM for 24 minutes
2 minutes of bike, jump rope, swim
15 deadlifts with heavy object
30 lunges

4:30 time cap each round

CrossFit WOD, June 2, 2020

06022020

Metcon (Time)
Accumulate 1-minute of L Sit
THEN
Begin 4 Rounds of
8 Strict pullups
100 foot carry 100/70
8 strict Handstand Pushups
100 foot carry
Metcon (Time)
Accumulate 2-minutes plank
THEN
Begin 4 Rounds of
12 ring rows
100 foot carry 100/70
3 Wall Climbs
100 foot carry

CrossFit WOD, June 1, 2020

06012020

Metcon (Time)
For time:
– 100 Single Unders, 50 Double Unders, 50 Air Squats
– 80 Single Unders, 40 Double Unders, 40 Air Squats
– 60/30/30
– 40/20/20
– 20/10/10

Rx+ is going unbroken on jump rope even between singles and doubles transition
Metcon (Time)
For time:
150-120-90-60-30 Single Unders with 20 Air Squats after each set.

Modify jump rope with 1 min max effort bike, row, elliptical, run, box step overs, or burpees!

Skill
Front Rack Box Step-up (20-20-20-20)
Clean the weight and step up on a box that puts hip crease below parrallel

20 sec L sit or 40 hollow hold between

CrossFit WOD, May 29, 2020

05292020

Metcon (Time)
4 rounds for time
7 squat cleans 185/125
2 rope climbs to 15’
Metcon (Time)
4 rounds for time
7 power cleans
7 front squats
10 toes to bar or hanging knee raises
Metcon (Time)
4 rounds for time
7 to 14 ground to shoulder
7 to 14 front squats
10 v ups

CrossFit WOD, May 28, 2020

052820

Metcon (Time)
For time:
100 double unders
100 ft handstand walk
100 double unders
Metcon (Time)
For time:
200 single Unders
200’ bear crawl
200 single Unders