WOD
CrossFit WOD, June 9, 2023
3 Rounds for time
500m/400m Row
30-20-10 Power Cleans 135/95
75 DU
Bike
5 Rounds:
3 minutes on
1 minute off
score is round with the lowest calories
CrossFit WOD, June 8, 2023
5 Rounds
20 Sit ups
3 Rope Climbs
20 DB floor Press 50/35
10 Shuttle runs
30 minute time
modify rope climb with 5 strict pull-ups or T2B
CrossFit WOD, June 7, 2023
7 Rounds
3 Push press
3 Front Squats
3 Box Jumps or Step ups
30/24 Cal Bike
5 Rounds
3 Push press
3 Front Squats
3 Box jumps or step ups
30/24 Cal Bike
3 Rounds
3 Push Press
3 Front Squats
3 Box jumps or step ups
Barbell 115/85
18 minute time cap
Rowing intervals
5-4-3-2-1 minutes on
rest 2 minutes between sets
total cal
CrossFit WOD, June 6, 2023
2 Sets of:
8 @65%
6 @70%
4 @75%
1 set of
8 @70%
6 @75%
4 @80-85%
5 Rounds of:
5 Power Snatches 115/85
10 Over the Bar Burpees
800m Run
5 Rounds of:
10 T2B
5 Over the bar burpees
4 rounds
200m run
1 minute rest between rounds
rest 3 minutes then repeat all 4 rounds
CrossFit WOD, June 5, 2023
Warm up
5 pausing squats with empty Barbell
10 squats empty barbell no pause
5 back squats light weight
3 back squats moderate weight
Keep building in sets of 2-3 until you are ready to attempt your set of 5
AMRAP X 3 5 Rounds:
20 Wallballs
Max Calorie Row
score is calories on the rower
CrossFit WOD, June 3, 2023
Partner WOD
800m run
10 Rope Climbs
60 Box jumps or step ups
150 Alternating DB Snatches 50/35
60 Box jumps or step ups
10 Rope Climbs
800m run
CrossFit WOD, June 2, 2023
5 Rounds For Time:
10-8-6-4-2 Squat Cleans 155/105
20/15 Cal Row
10 T2B
RX 135/95
CrossFit WOD, June 1, 2023
AMRAP 30:
200M RUN
1 Round of Nate
2 Ring MU
4 HSPU
8 KBS 32/24kg
RX
200m Run
1 Rounds of:
2 Devils Press 50/35
4 Push Press 50/35
8 KBS 24/16kg
CrossFit WOD, May 31, 2023
5 @60%
5 @65%
4 @70%
4 @75%
3 @80%
3 @85%
10 Rounds
7 Over the Bar Burpees
5 Push-Jerks 135/95
30 DU
CrossFit WOD, May 30, 2023
4×10 60%
max reps 60%
change WODIFY REPS from 1 to the number you get