WOD
CrossFit WOD, June 18, 2024
AMRAP 4:
:30 single-unders
:20 handstand hold
10 scap pull-ups
– RX –
7 sets:
3 push jerks + 1 split jerk
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
7 sets:
3 push jerks
Post-workout:
3 sets:
1:00 freestanding handstand practice
– Rest 1:00 between sets.
Accumulate:
1:00 banded shoulder stretch/arm
– ADV RX –
8 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.
RX
6 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row three times.
CrossFit WOD, June 17, 2024
2 set:
1:00 bike
10 push-ups from the knees
10 ring rows
10 air squats
10 scap pull-ups
– RX –
EMOM 18:
Min 1 | 5 power cleans (105/155 lb)
Min 2 | 9/12 cals Echo bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats
– INTERMEDIATE –
EMOM 18:
Min 1 | 5 power cleans (75/115 lb)
Min 2 | 7/10 cals Echo bike
Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats
– BEGINNER –
EMOM 18:
Min 1 | 5 power cleans (35/45 lb)
Min 2 | 5/7 cals Echo bike
Min 3 | 3 ring rows + 6 push-ups from the knees + 9 air squats
Accumulate:
2:00 reach, roll, and lift
For load:
Snatch, clean, or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+
– Welcome to week seven 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 load:
Back rack lunge
2-2-2-2-2-2-2)
5 sets for load:
10 close grip bench presses
– Rest as needed and build to your heaviest set of 10.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
10 sets:
50-ft handstand walk
– Rest 1:00 between sets.
– Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
– If 50 feet is too far, reduce the distance to accommodate your ability.
Every 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run
– 800-meter runs in 3:30-4:30.
– 400-meter runs to 1:30-2:30.
– Rest with any remaining time on the clock.
– Move at a pace you don’t normally hit and try to sustain for several sets.
– Stay slightly more reserved on the 800-meter runs as there’s less rest than between the 400-meter intervals.
– Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of 5 x 400-meter runs and try to hang on for the rest of the workout.
Modifications:
Run | Distance, ski, row, or bike
800-meter run substitutions | 800/1,000-meter row, 800/1,000-meter ski, 1,600/2,000-meter bike
400-meter run substitutions | 400/500-meter row, 400/500-meter ski, 800/1,000-meter bike
This weeks upcoming schedule info has been sent with an up
CrossFit WOD, June 16, 2024
– RX –
8 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
6 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row three times.
Accumulate:
1:00 foam roll calf/leg
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
10-8-6-4-2 Climbing to a heavy set of 2
– 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
– Welcome to week three of our Strength II cycle where we will back rack lunge for four weeks.
– Find a heavy set of 2 alternating back rack lunges for the day. Do not push to failure.
– Use a rack to get the barbell to your back rack.