WOD
CrossFit WOD, June 23, 2023
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
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
AMRAP 20:
7 Power Cleans, 135/95
7 Burpees
200m Run
5 minute row, 2 minutes rest
3 minute row, 2 minutes rest
3 minute row, 2 minutes rest
1 minute row, 2 minutes rest
1 minute row, 2 minutes rest
1 minute row
CrossFit WOD, June 20, 2023
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”
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
10 reps- 60%
8 reps – 70%
6 reps – 75%
4 reps – 80%
max reps – 50%
enter number of max reps at 50%
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.
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
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)
CrossFit WOD, June 16, 2023
10 Rounds For time
7 Power Cleans 115/85
7 T2B
7 Box Jumps or Step-ups
200m Run
RX all movements in sets of 5
Echo tabata
8 Rounds
20 seconds On
10 seconds Off
CrossFit WOD, June 15, 2023
Team of 4
1 Round for time:
10,000m Row
400 Calorie Echo Bike
1 person on the row and one person on the bike and 2 people resting
If a team has less than 4 do the math
Rotate how and when you would like
CrossFit WOD, June 14, 2023
50 DU
15 Double DB Thrusters 50/35
20 C2B
50 DU
15 Double DB Thrusters
15 Bar MU
50 DU
15 Double DB Thrusters
10 Ring MU
Rx
20 Pull-Ups
15 C2B
10 Bar MU
Modification
DU – 100 Singles or work on DU for 1:15 or ski erg 200m or run 200m
DB thrusters – less weight or goblet squats or slamballs
Gymnastics movements – RING Rows or banded Pull-ups
5 Rounds
12 Push-ups
12 GHD sit-ups
20 Cal Row
CrossFit WOD, June 13, 2023
Partner WOD
1 Rounds
40 Deadlifts
30 Hang Cleans
20 Push-Jerks
2K Row
1 Round
40 Deadlifts
30 HangCleans
20 Push-Jerks
2K Row
Barbell 135/95
10 @60%
8 @70%
6 80%
10 @65%
8 @75%
6 @85%