WOD
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
CrossFit WOD, June 12, 2023
5 Rounds
15 Wallballs 20/14 lbs.
400m Run
CrossFit WOD, June 9, 2023
4×10 60%
max reps 60%
change WODIFY REPS from 1 to the number you get
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
Enter the amount of reps you got on your max set.