Wod

CrossFit

06-23-2018
06232018
Metcon
Metcon (Time)
25 Min AMRAP
10 SDHP 75/55 (Rx+ 95/65)
10 Power Snatch
10 Front Rack Lunge
10 Thrusters
* Every 5 min 200m run (R+ 400m), starting with run.

CrossFit

06-22-2018
06222018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
06.18.2018 | MONSTER MASH

2 Rounds for time of:
100 Double-unders
10 Thrusters, 155/105

3 Rounds for time of:
15 Burpees, bar-facing
15 Clean & Jerks, 115/80

4 Rounds for time of:
20 Front Squats, 65/45
20 Pull-ups

*Rest 5 minutes between workouts.

CrossFit

06-21-2018
06212018
Weightlifting
Back Squat (1RM)
Metcon
TABATA Calorie Row (AMRAP – Reps)
8 RDS: 20/10 work/rest
*score is total calories

CrossFit

06-20-2018
06202018
Metcon
Metcon (Time)
3 Rounds for time of:
12 Handstand Push-ups
10 Dumbbell Box Step Overs, 24″/20″ 40/25
8 Ring Muscle-ups
20 Min Cap
Weightlifting
Sumo Deadlift (1RM )

CrossFit

06-19-2018
06192018
Metcon
Metcon (4 Rounds for time)
4 Intervals, each for time of:
50 Double-unders
25/15 Calories, Assault Bike
50 Double-unders

*Rest 4 minutes between each

Weightlifting
Shoulder Press (3RM)

CrossFit

06-18-2018
06182018
Weightlifting
Back Rack Lunge (5×5 (Each Leg))
Metcon
Metcon (Time)
3 RDS:
800m Run
40 Sit-ups
20 Goblet Squats 53/35
20 Min Cap

CrossFit

06-17-2018
06172018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

CrossFit

06-16-2018
06162018
Metcon
Metcon (Time)
Partner
200/150 Calories, Assault Bike
100 Wall Ball 20/14
50 Power Snatch, 75/55
25 Burpee Box Jump Overs, 30/24

CrossFit

06-15-2018
06152018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (AMRAP – Rounds and Reps)
06.11.2018 | MONSTER MASH

AMRAP 6 min of:
5 Ring Muscle-ups
4 Squat Snatch 155/105

AMRAP 7 min of:
35 Double-unders
11 Thrusters 75/55
7 Burpee Box Jumps 24/20

AMRAP 13 min of:
400m Run
30 Deadlifts 185/135
30m Handstand Walk
20 Kettlebell Swings 70/53
20 Chest-to-bar Pull-ups

*Rest 5 minutes between workouts
*Repeat from 12.25.2017

CrossFit

06-14-2018
06142018
Metcon
Metcon (Time)
100/80 Cal Row
100 Double Under Rx+ 200
100 Knee Raises (knee above 90 degrees) Rx+ K2E
100 Box Jump 20″ (ladies may step-up)
30 Min Cap
Cash Out
Short RomWod coaches choice

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