Archive Monthly Archives: June 2018

CrossFit WOD, June 20, 2018

06/20/2018

FITNESS
Metcon (Time)
Partner WOD

60 DB Bench Press
40 Renegade Row
60 DB Push Press
40 DB Burpee

EMOM(6 Knee Push Up)(3 ea.)

Level 1
Metcon (Time)
Partner WOD

80 DB Bench Press
60 Renegade Row
80 DB Push Press
60 DB Burpee
(45/30)

EMOM(10 Push Up)(5 ea.)

Level 2
Metcon (Time)
Partner WOD

80 DB Bench Press
60 Renegade Row
80 DB Push Press
60 DB Burpee
(50/35)

EMOM(6 Handstand Push Up)(3 ea.)

CrossFit WOD, June 19, 2018

06/2018

3 Position Snatch (Build to a Heavy Complex)

FITNESS
Metcon (Time)
3 Rounds:
90 Single Under
30 Air Squats
10 Power Snatches
Metcon (Time)
3 Rounds:
75 Double Unders
50 Air Squats
15 Power Snatches (75/53)

Level 1

Level 2
Metcon (Time)
3 Rounds:
75 Double Unders
50 Air Squats
15 Power Snatches (115/75)

CrossFit WOD, June 18, 2018

06/18/2018

FITNESS
Metcon (Time)
200m Run
20 Step Up
15 Wall Ball
200m Run
20 KBS
15 Ring Row
200m Run
20 Step Up
15 Wall Ball

Level 1
Metcon (Time)

1 Round
400m Run
20 Box Jump(24/20)
20 Wall Ball(20/14)
2 Rounds
400m Run
15 KBS(53/35)
10 Pull Up
1 Round
400m Run
20 Box Jump(24/20)
20 Wall Ball(20/14)

Level 2
Metcon (Time)
"Kelen Helly"

1 Round
400m Run
30 Box Jump(24/20)
30 Wall Ball(20/14)
2 Rounds
400m Run
21 KBS(53/35)
12 Pull Up
1 Round
400m Run
30 Box Jump(24/20)
30 Wall Ball(20/14)

CrossFit WOD, June 16, 2018

06/16/2018

FITNESS
Metcon (Time)
Partner WOD
60 Wall Ball
60 Hanging Knee Raise
60 KBS
60 Thruster
*EMOM 4 Burpees(combined)

Level 1
Metcon (Time)
Partner WOD
80 Wall Ball(20/14)
80 TTB
80 KBS(53/35)
80 Thruster(75/53)

*EMOM 5 Burpees(each)

Level 2
Metcon (Time)
Partner WOD
100 Wall Ball(20/14)
100 TTB
100 KBS(53/35)
100 Thruster(95/65)

*EMOM 5 Burpees(each)

CrossFit WOD, June 15, 2018

06/15/2018

FITNESS
Metcon (Time)
3 Rounds
100 Single Under
7 Clean and Jerk

Level 1
Metcon (Time)
5 Rounds
50 Double Under
7 Clean and Jerk(225/155)

Level 2
Metcon (Time)
5 Rounds
50 Double Under
7 Clean and Jerk(155/105)

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