WOD
CrossFit WOD, June 9, 2020
5 Rounds of "Nate"
50 Double Unders
4 Rounds of "Nate"
50 Double Unders
3 Rounds of "Nate"
50 Double Unders
2 Rounds of "Nate"
50 Double Unders
1 Round of "Nate"
1 Round of "Nate":
2 Ring Muscle-ups
4 Kipping HSPU
8 KBS (32/24kg)
CrossFit WOD, June 8, 2020
21/15 Calorie Row
15 T2B
9 OHS (165/115)
ADV RX as written
RX 135/95
CrossFit WOD, June 6, 2020
CrossFit WOD, June 5, 2020
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk
Set 1: 50% of 1RM Clean and Jerk
Set 2: 55% of 1RM Clean and Jerk
Sets 3-5: 60% of 1RM Clean and Jerk
Power Snatches (95/65)
Box Jump Overs (24/20)
Directly Into…
10-20-30:
Power Clean and Jerk (95/65)
Lateral Barbell Burpees
CrossFit WOD, June 4, 2020
Minute 1: Burpees
Minute 2: Barbell Good Mornings
Minute 3: Lunges
Minute 4: KBS 24/16kg
Minute 5: Hollow Rock Hold
CrossFit WOD, June 3, 2020
50 Devil’s Press (50’s/35’s)
"2-2-2-3" Intervals Style
35 DU
5 Lateral DB Burpees
Max Devil’s Press
The workout flows as follows:
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3
Record the total time (including rest) it takes to complete the 50 reps
If you do not finish the 50 Devil’s Press after the final AMRAP 3 continue back to the first AMRAP 2 and on.
CrossFit WOD, June 2, 2020
Kipping HSPU
200m Run
ADV RX as written
RX Push Press 35/20#
CrossFit WOD, June 1, 2020
Minute 1: 1 Squat Clean
Minute 2: 1 Squat Clean
Minute 3: 1 Squat Clean
Minute 4: Rest
Minute 5: 1 Squat Clean
Minute 6: 1 Squat Clean
Minute 7: 1 Squat Clean
Minute 8: Rest
Minute 9: 1 Squat Clean
Minute 10: 1 Squat Clean
Minute 11: 1 Squat Clean
Goal is to start with around 70% and finish around 90%
1 Round of "Strict Cindy"
1 Double Dumbbell Power Clean and Jerk
1 Round of "Strict Cindy"
2 Double Dumbbell Power Clean and Jerk
1 Round of "Strict Cindy"
3 Double Dumbbell Power Clean and Jerk
…
Add (1) Dumbbell Power Clean and Jerk Per Round
Dumbbells: 50’s/35’s Only one head of the DB hits the ground
"Strict Cindy"
5 strict Pull-uos
10 push-ups
15 Air Squats
Score is total reps completed
1 round of "Strict Cindy" has 30 reps
CrossFit WOD, May 30, 2020
30 Hills
300 Air Squats
Partner A runs a small lap while Partner B gets the reps done then Partner B does a small lap while Partner A gets reps done. Continue to alternate on the run and the reps until all reps are complete.
CrossFit WOD, May 29, 2020
At 35% of your Clean & Jerk
3 Sets:
3 Power Cleans
3 Front Squats
3 Push Presses
5 Sets:
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk
Set 1: 45% of 1RM Clean and Jerk
Set 2: 50% of 1RM Clean and Jerk
Sets 3-5: 55% of 1RM Clean and Jerk"
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats
* On the Minute: 5 Burpees
* Barbell: 75/55
Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees
With whatever time remains in the minute, complete as many reps of the barbell movements as you can
After each set of burpees, pick up wherever you left off in the round
Your goal is to take between 9-15 minutes to complete
