Month: June 2016

CrossFit WOD 6/30/16

Strength: Establish Squat Snatch 1RM WOD: Alternating EMOM for 20 min Power Snatches Double Unders

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CrossFit WOD 6/29/16

Strength: Deadlift 5×3 WOD: 10 rounds for time of: 15 Deadlifts 15 Push-ups -If you finish in Under 10 min rest to 1 min then Row 1000m for time -If you finish in under 15 min mark rest to 1 more »

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CrossFit WOD 6/28/16

Skill: Pull-up/Muscle-up Progression WOD: “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans

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CrossFit WOD 6/27/16

Strength: Pause Front Squat WOD: 4 RFT: Run 400m 20 Kettlebell Swings 15 Kettlebell Goblet Squats 10 Kettlebell SDHP

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CrossFit WOD 6/25/16

Partner WOD 20 rounds (10 each) Partner 1- Run 200m 5 pushups 5 squats 5 burpees Partner 2- Holding Plank (any variation)

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CrossFit WOD 6/24/16

Strength: Shoulder Press WOD: AMRAP in 7 min 1 DB ManMaker 5 DB Shoulder Press 10 DB Snatches (5 ea arm) 20 Double Unders Rest 3 min AMRAP in 7 min 1 DB Manmaker 5 DB Push Press 10 DB more »

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CrossFit WOD 6/23/16

Strength: Every 90 sec for 15 Min 1 Squat Clean, 1 Push Jerk, 1 Split Jerk WOD:For Time: 60 Wall Balls Burpees (10) (7) (5) 30 Cleans Burpees 15 Muscle-ups / Chest to bar / Pull-ups Burpees

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CrossFit 6/22/16

Strength: Deadlift 2×3, 2×1, 1xBurnout w/ 70% of heaviest weight from sets of 1 *Very important to keep good posture, form and technique during the BO. Do not round forcing extra reps! WOD: AMRAP in 20 min 400 m Run more »

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CrossFit WOD 6/21/16

Skill: Handstand Push-Up Progression WOD: 3 rounds for time / Advanced 5 rounds for time Run 400m 21 Kettlebell Swings 12 Handstand Push Ups

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CrossFit WOD 6/20/16

Strength: Back Squat WOD: 10 Min AMRAP 7 T2B 14 Wall Balls 21 Double Unders

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