Month: June 2017

CrossFit WOD 6/30/17

Strength: Strict Press Warmup- 1x10reps, 1x8reps Work sets- 5×3 reps (increase weight) WOD: “Shoulders Gone Bad” 3 rnds 1 min Thruster (65/55) 1 min Sit-Ups (Advanced V-ups) 1 min Shoulder to Overhead (65/55) 1 min Double Unders (singles divide / more »

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CrossFit WOD 6/29/17

Strength: Front Rack EMOM -Every 3 min for 18 min complete: 1 Squat Clean 3 Front Rack Lunges (alt starting legs) 5 Front Squat WOD: AMRAP in 20 mins of: 5 T2B / K2E / Toes to Kettlebell 10 Goblet more »

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CrossFit WOD 6/28/17

Skill: Handstand Pushup Progression WOD: For time: Run, 400 m 25 Burpees Run, 400 m — then — 3 rounds of: 15 Handstand Push-ups / Box assisted 8 Muscle Ups / 12 Chest to Bar / 15 Pull-ups — then more »

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CrossFit WOD 6/27/17

Strength: Deadlift Warmup sets- 1×10, 1×8, 1×5 Work sets- 3×3, 2×1, 1xBurnout w/ 70% of heaviest weight from sets of 1 today. WOD: “American Pie” 4 Rounds: 12 Wallballs (20/14)(14/12)(12/10) 12 KB Swings (70/53)(53/44)(44/35) 12 Box Jumps (30/24)(24/20)(20/12) 12 Deadlifts more »

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CrossFit WOD 6/26/17

Strength: Every 3 min for 18 min complete: “The Big Clean Complex” WOD: “The BIG Chief” 5 rounds for total reps of: 3 minute AMRAP of: 3 Power cleans (185/135)(135/85)(95/55) 6 Hand Release Pushups 9 Air Squats *Rest 1 min more »

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CrossFit WOD 6/24/17

WOD: 3 RFT: 50 Air Squats Run 100m 40 Ab mat Sit-ups  Run 100m 30 KB Swings (70/53) (53/44) (44/35) Run 100m 20 Box Jumps (30/24) (24/20) (20/12) Run 100m 10 Burpee Pull-ups  Run 100m

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CrossFit WOD 6/23/17

Skill: Double Under Practice WOD: 5x AMRAP in 3 min of: 24 Double Unders 12 Alt DB Snatch (60/45)(50/30)(30/15) 6 Burpees  *Rest 2 min btwn sets

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CrossFit WOD 6/22/17

Strength: Snatch Balance Warm-up sets: 1×10(barbell), 2×5 Work sets: 3×3, 2×2 WOD: (25 min time cap) 21-18-15-12-9 reps for time of: Power Snatch (95/65) (75/55) (45/35) Wall Ball (20/14) (14/12) (12/10) T2B/Knees To Elbow/Hanging Knee Raises

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CrossFit WOD 6/21/17

Strength: Klokov Press 5×5 WOD: For time: Run 400m 10 Push Press (155/115) (115/85) (95/55) 20 C2B/ pull-ups / banded 40 Walking Lunges 80 Double Unders / 160 singles Run 400m 10 Push Press 20 C2B / pull-ups / banded 40 more »

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CrossFit WOD 6/20/17

Strength: Snatch Grip Deadlift Warmup sets- 1×10, 1×8, 1×5 Work sets- 5×3 WOD: For time: 30 Snatch Grip Deadlifts (135/85) Run 400m (4th st) 20 Deadlifts (225/155) Run 600m (5th st) 10 Sumo Deadlifts (315/215) Run 800m (6th st)

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