Category: CrossFit

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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CrossFit WOD 6/19/17

Strength: Back Squat Warmup sets- 1×10, 1×8 Work sets- 1×5, 1×3, 2×1, 2×3 WOD: “Jenny” AMRAP in 20 min of: 20 OHS (45/35) 20 Back Squats (45/35) Run 400m

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CrossFit WOD 6/17/17

WOD: 7 rds for time: 12 Thrusters (75/55) 9 Toes to bar Run 200m holding plates (20/10) **2-10s or 1-10 (the ones with handles)

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CrossFit WOD 6/16/17

Strength: Bench Press Warm-up sets- 1×10, 1×8, 1×5 Work sets- 5×3 reps WOD: 5 rounds, each for time: 50 Double Unders 7 Squat Cleans (135/95)(95/65)(65/45) 7 Shoulder to Overhead 7 Burpees

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CrossFit WOD 6/15/17

Skill: Pistol WOD: 8 Rounds For Time: Run 100m 5 Pull-Ups / 5 HSPU 10 Push Ups / 8 Pistols 15 Squats / 12 Pull-ups Run 100m Rest 30 seconds (MANDATORY!!)

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CrossFit WOD 6/14/17

Strength: Deadlift Warm-up sets- 1×10, 1×8, 1×5 Work Sets- 1×3, 3×1, 3×3 WOD: For time: Run 400m 40 KB Swings (70/53) (53/44) (44/35) then 5 rounds for time of: 7 deadlifts (225/185) (185/135) (135/95) 15 box jumps then 40 KB more »

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CrossFit WOD 6/13/17

Strength: Power Clean and Split Jerk Warm-up sets- 1×5, 2×3 Work Sets- 3×2, 1×1, 1×2 WOD: (25 min time cap) 5 rounds each round for time of: 5 Power Cleans (135/95) (115/75) (95/55) 10 Front Squats 5 Jerks 20 Pull-ups more »

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