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CrossFit WOD, June 28, 2023

June 27, 2023

CrossFit – Wed, Jun 28

Shoulder Press (Heavy set of 5)

Metcon (AMRAP – Rounds and Reps)

AMRAP X 12

9 Front Squats 75/55

6 HSPU

30 DU

Extra Work

3 Rounds

40/30 Cal Ski Erg

200m Run

CrossFit WOD, June 27, 2023

June 26, 2023

CrossFit – Tue, Jun 27

Power Clean (8-6-4-8-6-4)

8- 65%
6- 70%
4- 80%

8- 70%
6- 75%
4- 85%

Metcon (Time)

4 Person Partner WOD

3 Rounds

800m Run

150 Snatches (50/35)

100 Cal Echo Bike

Run together

one person snatching and one person on the bike

CrossFit WOD, June 26, 2023

June 25, 2023

CrossFit – Mon, Jun 26

Back Squat (Build to a heavy set of 10)

-reps are unbroken

-pause between reps

– no more than two attempts

99 Problems (Time)

For Time:

99 Cal Row

99 Wallballs (20/14)

99 Burpees

Time Cap: 20 minutes

CrossFit WOD, June 24, 2023

June 23, 2023

CrossFit – Sat, Jun 24

Metcon (Time)

Partner WOD

5 Rounds

800m Run

10 Rope Climbs

50 Push-ups

run together and split the reps

CrossFit WOD, June 23, 2023

June 22, 2023

CrossFit – Fri, Jun 23

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)

T2B

directley into…..

1,000/80 Row

CrossFit WOD, June 22, 2023

June 21, 2023

CrossFit – Thu, Jun 22

Metcon (Time)

4 Person Team

200 shuttle Runs

400 Calorie Echo Bike

2 people working at a time. 1 person on the shuttle run and one person on the bike. Rotate when needed. If one movement finishes first then one person working at a time.

CrossFit WOD, June 21, 2023

June 20, 2023

CrossFit – Wed, Jun 21

Mind Eraser (AMRAP – Rounds and Reps)

“Mind Eraser”
AMRAP 20:
7 Power Cleans, 135/95
7 Burpees
200m Run

Extra work (Calories)

5 minute row, 2 minutes rest

3 minute row, 2 minutes rest

1 minute row, 2 minutes rest

1 minute row

CrossFit WOD, June 20, 2023

June 19, 2023

CrossFit – Tue, Jun 20

Power Clean (10-8-6-4-10-8-6-4)

10 @60%

8 @70%

6 80%

10 @65%

8 @75%

6 @85%

Metcon (Time)

4 Rounds

25 Wallballs 20/14 lbs

15 Box Jumps or step-ups 24/20”

25 Calorie row

ADV RX Wallball – 30/20 lbs and box jump 30/24”

Extra work (AMRAP – Reps)

4 Rounds

2 minute Echo Bike Calories

1 minute max reps

2 minutes rest

Round 1&3 Max HSPU

Rounds 2&4 Power snatch 75/55 – Please don’t drop the Barbell from Overhead

CrossFit WOD, June 19, 2023

June 18, 2023

CrossFit – Mon, Jun 19

Push Press (10-8-6-4-max reps)

10 reps- 60%

8 reps – 70%

6 reps – 75%

4 reps – 80%

max reps – 50%

enter number of max reps at 50%

Heartbreak Kid Regional (Time)

"Heartbreak Kid"
3 Rounds:
10 Front Squats, 185/135 – no rack
20 C2B
50 Double Unders

Grind through the heavy Front Squats and C2B. Try to complete FS unbroken. Keep your shoulders relaxed on the DU

FS load should not exceed 70% of 1RMAX. Goal is to complete reps in 1 minute or less

C2B goal is to complete reps in 2 minutes or less

DU goal is to complete in 1:30 or less.

Metcon (Time)

On the 2:30 x 8

400m Run

score is slowest round

goal is to run each round in 2:00 give or take

stay consistent with your pace

CrossFit WOD, June 17, 2023

June 16, 2023

CrossFit – Sat, Jun 17

Helton (Time)

3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
https://www.crossfit.com/workout/2010/09/10#/comments

DB (50/35lb)

WOD

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