WOD

No WOD available

CrossFit WOD, June 14, 2023

June 13, 2023

CrossFit – Wed, Jun 14

Metcon (Time)

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

Extra work

5 Rounds

12 Push-ups

12 GHD sit-ups

20 Cal Row

CrossFit WOD, June 13, 2023

June 12, 2023

CrossFit – Tue, Jun 13

Metcon (Time)

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

June 11, 2023

CrossFit – Mon, Jun 12

Back Squat (3×5 @70% then 1 set max reps @70%)

Enter the amount of reps you got on your max set.

Metcon (Time)

5 Rounds

15 Wallballs 20/14 lbs.

400m Run

CrossFit WOD, June 9, 2023

June 8, 2023

CrossFit – Fri, Jun 9

Front Squat (4×10 then max reps 60% for all sets and reps)

4×10 60%
max reps 60%

change WODIFY REPS from 1 to the number you get

Metcon (Time)

3 Rounds for time

500m/400m Row

30-20-10 Power Cleans 135/95

75 DU

Extra Work (AMRAP – Reps)

Bike

5 Rounds:

3 minutes on

1 minute off

score is round with the lowest calories

CrossFit WOD, June 8, 2023

June 7, 2023

CrossFit – Thu, Jun 8

Metcon (Time)

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

June 6, 2023

CrossFit – Wed, Jun 7

Push Press (Build to a heavy set of 3)
Mashed (Time)

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

Extra work (AMRAP – Reps)

Rowing intervals

5-4-3-2-1 minutes on

rest 2 minutes between sets

total cal

CrossFit WOD, June 6, 2023

June 5, 2023

CrossFit – Tue, Jun 6

Power Clean (3 sets of 8-6-4 All TNG)

2 Sets of:

8 @65%
6 @70%
4 @75%

1 set of

8 @70%
6 @75%
4 @80-85%

Metcon (Time)

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

Extra Work

4 rounds

200m run

1 minute rest between rounds

rest 3 minutes then repeat all 4 rounds

CrossFit WOD, June 5, 2023

June 4, 2023

CrossFit – Mon, Jun 5

Back Squat (Build to heavy set of 5)

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

Metcon (AMRAP – Reps)

AMRAP X 3 5 Rounds:

20 Wallballs

Max Calorie Row

score is calories on the rower

CrossFit WOD, June 3, 2023

June 2, 2023

CrossFit – Sat, Jun 3

Metcon (Time)

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

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