WOD
CrossFit WOD, June 15, 2024
2 sets:
10 PVC pass-throughs
10 hollow rocks
10 Supermans
10 kip swings
10 push-ups
– ADV RX –
Partner For Time:
Cash-In 800m Run Together
3 Rounds:
10 Bar muscle-ups
20 Push presses (95/135 lb)
Cash-out 800m Run Together
-RX-
For time:
C2B
Shoulder presses (65/95 lb)
– BEGINNER –
Pull-ups or Ring Rows
Push presses (35/45 lb)
Accumulate:
1:00 banded shoulder stretch/arm
CrossFit WOD, June 14, 2024
EMOM 4:
:40 row, bike, or ski
:20 rest
1 set:
PVC Pass Throughs
Spidermans
10 Hollow rocks
scorpion stretches
5 Walkouts
child’s pose/cobra/down dog
– RX –
For time:
4 Rounds
10 Snatches (55/75)
20 Lateral over the bar burpees
30 Abmat sit-ups
Post-workout:
Accumulate:
30 GHD back extensions
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
CrossFit WOD, June 13, 2024
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
1 set
10 unweighted good mornings
20 walking lunge steps
:30 up-downs
Pre-workout
EMOM 6:
2 hang squat cleans
– Build to a heavy set of 2.
– RX –
For time:
21-15-9
Handstand push-ups
Hang squat cleans (75/115 lb)
– INTERMEDIATE –
For time:
21-15-9
Pike push-ups
Hang squat cleans (65/95 lb)
– BEGINNER –
For time:
15-12-9
Double-DB shoulder presses (10/15 lb)
Hang squat cleans (35/45 lb)
1 set:
1:00 couch stretch/leg
For time:
21-15-9
Handstand push-ups
Dumbbell hang squat cleans (35/50 lb)
CrossFit WOD, June 12, 2024
Junkyard dog warm-up
• Scale to step-overs instead of jump-overs as needed.
• Scale the crawl under to a bear crawl around the partner.
AMRAP 6:
Partner A: 8 jumps around partner
Partner B: 8 jumps around partner
Partner A: 8 jump over and crawl under partner
Partner B: 8 jump over and crawl under partner
– RX –
7 rounds for time:
200-m run
10 DB box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.
– INTERMEDIATE –
7 rounds for time:
200-m run
10 DB box step-overs (15/20 lb) (20/24 in)
– Use two dumbbells.
– BEGINNER –
5 rounds for time:
200-m run
10 alternating walking lunges
Post-workout
Accumulate:
25 strict pull-ups
– Advanced athletes add load.
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
7 rounds for time:
200-meter run
10 dumbbell box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.
– Substitute with dumbbell farmers carry lunges if no box/object is available to step onto or over.
CrossFit WOD, June 11, 2024
Dynamic warm-up
1 set:
200-meter run or ski
1 set:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 alternating scorpion stretches
10 air squats
Plank tap relay game
• Set up a row of 10-15 kettlebells, dumbbells, or medicine balls.
• If you have 5 or fewer athletes, they can move through one after the other; they don’t have to race head to head.
• Each athlete must touch each object twice.
• You can increase the difficulty of the game by increasing the number of times athletes touch each object.
On a 5:00 clock:
Plank tap relays
– RX –
For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (53/70 lb)
– INTERMEDIATE –
For time:
21-15-9
Knees-to-armpits
Hand-release push-ups
Russian KB swings (53/70 lb)
– BEGINNER –
For time:
15-12-9
Hanging knee raises
Push-ups from the knees
Russian KB swings (18/26 lb)
Post-workout
1 set:
200-ft single-arm overhead kettlebell walk
– Use your workout weight.
– Switch arms as needed.
1 set:
1:00 doorway pec stretch/side
For time:
27-21-15
Lying knees-to-elbows
Hand-release push-ups
Russian dumbbell swings (35/50 lb)
CrossFit WOD, June 10, 2024
2 sets:
:45 row
6 stretch lunges
10 step-ups
5 med-ball squats
5 wall-ball
-ADV RX –
5 rounds for time:
440-m row
10 box jumps (24/30 in)
10 deadlifts (185/275 lb)
10 wall-ball shots (14/20 lb)
– 25:00 time cap.
-RX –
5 rounds for time:
440-m row
10 box jumps (20/24 in)
10 deadlifts (95/135 lb)
10 wall-ball shots (10/14 lb)
– 25:00 time cap.
-Scaled –
3 rounds for time:
440-m row
10 box step-ups (20/24 in)
10 deadlifts (55/75 lb)
10 wall-ball shots (6/10 lb)
– 25:00 time cap.
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
5 rounds for time:
440-meter run
10 broad jumps (3/4 ft)
10 double-dumbbell deadlifts (35/50 lb)
10 single-arm dumbbell thrusters (35/50 lb)
– 25:00 time cap.
– Use one dumbbell for the thrusters and switch arms as needed.
For load:
Back rack lunge
4-4-4-4-4+
– Max reps on the last set.)
– Welcome to week one of our Strength II cycle where we will back rack lunge for four weeks.
– Find a heavy set of 4 alternating back rack lunges for the day.
– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
– Use a rack to get the barbell to your back rack.
For load:
Snatch, clean, or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
– Welcome to week six of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
For completion:
200-meter sandbag bear-hug carry (70/100 lb)
100-meter left-arm dumbbell overhead carry (35/50 lb)
100-meter right-arm dumbbell overhead carry
200-meter sandbag bear-hug carry
– Rest as needed between movements.
– Sandbag carry in 2-3 sets.
– Overhead carries in 1-2 sets.
– Use a moderate load that allows you to walk casually but feels challenging toward the end.
– Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, breaking only if really needed.
– Push the overhead carries until failure, even if it means putting the dumbbells down 20 feet before the end of the 100 meters.
– Take longer rests during this piece and don’t try to push the pace. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.
### Modifications:
**Sandbag carry** | Load, dual kettlebell front-rack carry, farmers carry
**Dumbbell overhead carry** | Load, use one arm if working around injury, kettlebell front-rack carry, suitcase carry
EMOM 12:
Minute 1 | :45 alternating single-leg squats
Minute 2 | 1:00 SkiErg
– Score = total single-leg squats.
– Consistent pacing and reps.
– Pick a maintainable ski pace that is just faster than a recovery pace. Avoid skiing so fast that you cause significant fatigue for the single-leg squats. We would rather see you score 10 reps across all rounds compared to scoring 20 reps in round one and then dropping off.
### Modifications:
**Single-leg squats** | Box- or ring-assisted
**SkiErg** | Row, single-unders
6 rounds for calories:
:30 bike
:30 rest
– Hold 300/400+ watts.
– Rest 2:00
6 rounds for calories:
:20 bike
:40 rest
– Hold 350/450+ watts.
– 75+/110+ calories.
– Use your arms to push and pull the handles.
– Get as close as you can to an unsustainable pace.
– Ok to see a drop off in calories as you progress through rounds.
– Try to use an Assault Bike or Echo Bike if available. If not, a C2 Bike will work.
– If you do not have a bike, row or ski.
CrossFit WOD, June 8, 2024
Partner WOD
5 Rounds For Time:
500/450m Row
50-40-30-20-10 KBS 24/16kg
Directly into……
5 Rounds For Time:
200m Run
30-24-18-12-6 T2B
Split the row and reps but run together
CrossFit WOD, June 7, 2024
Set 1: 12 Back Squats 50%
Set 2: 10 Front Squats 50%
Set 3: 8 Back Squats 60%
Set 4: 6 Front Squats 60%
Set 5: 12 Back Squats 50%
Set 6: 10 Front Squats 50%
Set 7: 8 Back Squats 60%
Set 8: 6 Front Squats 60%
Work off of Back Squat 1RM
Log your weight for each set
10-9-8-7-6-5-4-3-2-1
Deadlifts 185/125
After each set 15 Wallballs 20/14lbs.
CrossFit WOD, June 6, 2024
5 Rounds For Time:
10 Burpees to a target
20 Calorie Row
30 AbMat Sit-ups
10 Calorie Bike
CrossFit WOD, June 5, 2024
Does not have to be TnG
8 Rounds For Time:
5 Power Cleans 135/95
30 DU
200/150m Row
10-8-6-4-2 Climbing to a heavy set of 2