Wod

CrossFit

06-06-2020
06062020

Metcon
Metcon (5 Rounds for time)
5 Intervals, each for time of:

60 Double-unders
15 Push-ups, hand-release
10m Handstand Walk

*Rest 2 minutes between each

Scale Option:

4 rounds, each round for time, of:
60 Single Unders
10 Push-ups
2 Pike Box Walk Arounds

Rest 2 mins between each round.

Push-ups or Knee Push-ups
Pike Box Walk Arounds or Plank Box Walk Arounds (see video https://youtu.be/7ibV4KUiiqE)

Cash Out
400m Run (Time)
Max Effort 400m Run

3 x 400m Run. Rest 3 minutes between efforts.

CrossFit

06-05-2020
06052020

Open Gym
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
06.01.2020 | MONSTER MASH

27-21-15 reps for time of:
Calories, Row
Burpees

21-15-9 reps for time of:
Power Snatch, 75/55
Calories, Bike

15-12-9 reps for time of:
Front Squat, 185/125
L-sit Pull-up

*Rest 5 minutes between workouts.

CrossFit

06-04-2020
06042020

Metcon
Metcon (Time)
4 Rounds:

600m Run
20m Dumbbell Lunge 50/35s
20 Second, L-sit

*scale L-sit to 15-20 hanging knee raises or situps.

Cash Out
Metcon (AMRAP – Reps)
Option 1 – 100 Med Ball Cleans (20/14#) for time

Option 2 – Row Calorie: 2 x 1:15 / 3 mins
*1:15 of work followed by 3 mins of rest for 2 intervals.
Score is the total reps performed in all of the intervals.

CrossFit

06-03-2020
06032020

Metcon
Metcon (Time)
50-40-30-20-10

KB/DB Swing
Pushups (half of reps, so 25-20-15-10-5)

Strength
Metcon (No Measure)
For quality:

40 strict Handstand pushups
2 min wall sit (w/ KB/DB weight used in wod), hold at chest.

*accumulate wall sit and break up reps/sets as needed.

CrossFit

06-02-2020
06022020

Weightlifting
Squat Snatch (1-1-1-1-1-1-1)
scale to Hang Squat Snatch or Power Snatch+Overhead Squat
Metcon (5 Rounds for time)
Limited Equipment:

5 rounds, each round for time, of:
15 L Arm Dumbbell Power Snatches, 50/35 lbs
15 R Arm Dumbbell Power Snatches, 50/35 lbs
15 Dumbbell Squats, 50/35 lbs

Rest 2 mins between each round.

Cash Out
Metcon (No Measure)
For quality:
40 L Pistols
40 R Pistols

CrossFit

06-01-2020
06012020

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes:

30 Double-unders
10 Burpees
3 Bar Muscle-ups (scale to C2B pullup or low ring muscle-up)

Strength
Metcon (AMRAP – Reps)
Tempo Strict Pull-ups 10×1

Rest as needed between sets.

Tempo- 3137
Eccentric (descent): 3 secs
Pause (bottom): 1 sec
Concentric (ascend): 3 secs
Pause (top): 7 secs

CrossFit

05-31-2020
05312020

Open Gym
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

CrossFit

05-30-2020
05302020

Metcon
Metcon (AMRAP – Reps)
5 2-minute rounds of:

75 double-unders
Max reps of sumo deadlift high pull (KB, DB or Barbell)

Rest 1 minute between rounds. Post load used and number of SDHP reps completed each round to comments.

Cash Out
Goblet Squat (12-12-12-12)
2 sec pause at bottom of each, rest as needed between sets.

CrossFit

05-29-2020
05292020

Open Gym
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
05.25.2020 | MONSTER MASH

7 Rounds for time of:
7 Burpee Box Jump Overs, 24/20
3 Bar Muscle-ups

2 Rounds for time of:
35 Medball Cleans, 20/14
25 Push Jerks, 115/75

3 Rounds for time of:
25 Kettlebell Swings, 53/35
15 Toes-to-bar
15 Ring Dips

CrossFit

05-28-2020
05282020

Metcon
Metcon (Time)
30 Clean & Jerks, 70% of 1RM

Or…
As a 2-person team,
For time:
60 Clean & Jerks, 70% of 1RM

Metcon (Time)
Limited Equipment:

50 Dumbbell Clean & Jerks, 50/35 lbs

Or…with partner:

100 Dumbbell Clean & Jerks, 50/35 lbs

Cash Out
Metcon (No Measure)
For quality:

15 Wall Walks

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