WOD
CrossFit WOD, June 23, 2020
Buy-In: 1 Mile Run
Directly Into 3 Rounds:
50m Single DB OH Walking Lunge (Left)
50m Single DB OH Walking Lunge (Right)
30 Alternating Pistols
10 Devil’s Press
ADV RX (50/35)
RX (35/20) 60 Air squats in place of pistols
KBS (24/16KG)
Kipping HSPU
After Each Round: 48’ HSWalk (8mats)
ADV RX as written
RX KBS(24/16kg) and DB Push Press and DB bear crawl (50/35)
CrossFit WOD, June 22, 2020
4 Bar MU
8 Front Squats (185/135)
15/10 Cal Row
15 T2B
Rest 3 Minutes
AMRAP 7:
4 Bar MU
8 Front Squats (155/105)
15/10 Cal Row
15 T2B
ADV RX as written
RX R1: (155/105) R2: (135/95) and C2B in place of Bar MU
CrossFit WOD, June 20, 2020
CrossFit WOD, June 19, 2020
20 Snatches (115/85)
40 DU
20 Burpees
40 DU
CrossFit WOD, June 17, 2020
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (165/115)
Rest 1 Minute Between Rounds
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Clean and Jerks
Round 5: Clusters
ADV RX as written
RX 135/95
CrossFit WOD, June 16, 2020
200m Run or 250m Row
9 Double DB Burpees (50’s/35’s)
Double DB Burpee is similar to the devils press but does not finish overhead. You simply Burpee and stand up with a dumbbell no jump just a dead lift.
CrossFit WOD, June 15, 2020
3pm zoom
200m Run
15 Thrusters (75/55)
Directly Into…
4 Rounds:
200m Row
15 Overhead Squats (75/55)
CrossFit WOD, June 13, 2020
We’ll have our fun Saturday team workout and then a Field goal competition on the football field.
CrossFit WOD, June 12, 2020
Minute 1: 1 Clean and Jerk @ 72%
Minute 2: 1 Clean and Jerk @ 76%
Minute 3: 1 Clean and Jerk @ 80%
Minute 4: Rest
Minute 5: 1 Clean and Jerk @ 76%
Minute 6: 1 Clean and Jerk @ 80%
Minute 7: 1 Clean and Jerk @ 84%
Minute 8: Rest
Minutes 9-15: 6 Minutes to Build to a Heavy Single
100 DU
21 Squat Cleans (135/95)
100 DU
15 Squat Cleans (135/95)
100 DU
9 Squat Cleans (135/95)
