Archive Monthly Archives: June 2018

CrossFit WOD, June 30, 2018

06/30/2018

FITNESS
Metcon (Time)
5 Rounds
9 Deadlift
5 Hang Power Clean
200m Run

Level 1
Metcon (Time)
5 Rounds
12 Deadlift(115/75)
9 Hang Power Clean(115/75)
200m Run

Level 2
Metcon (Time)
5 Rounds
12 Deadlift(155/105)
9 Hang Power Clean(155/105)
200m Run

CrossFit WOD, June 29, 2018

06/29/2018

FITNESS
Metcon (Time)
10-8-6-4-2
DB Front Rack Lunges
Push Up

Level 1
Metcon (Time)
10-8-6-4-2
OH DB Lunges(45/30)(2 ct.)(1 DB in rack 1 OH)
Weighted Push Up(45/25)

Level 2
Metcon (Time)
10-8-6-4-2
OH DB Lunges(50/35)(2 ct.)(1 DB in rack 1 OH)
HSPU

CrossFit WOD, June 28, 2018

06/28/2018

FITNESS
Metcon (Time)
6 X (200m Run) equal work:rest ratio

Level 1
Metcon (Time)
8 X (400m Run) equal work:rest ratio

Level 2
Metcon (Time)
10 X (400m Run) equal work:rest ratio

CrossFit WOD, June 27, 2018

06/27/2018

FITNESS
Metcon (AMRAP – Reps)
3 Rounds for Reps:

1:00 Thrusters
1:00 Power Cleans
1:00 Step Ups
1:00 Ring Rows
1:00 Rowing for calories
1:00 Rest

Level 1
Metcon (AMRAP – Reps)
3 Rounds for Reps:

1:00 Thrusters(75/53)
1:00 Power Cleans(75/53)
1:00 Box Jump Overs(24/20)
1:00 Ring Rows
1:00 Rowing for calories
1:00 Rest

Level 2
Fight Club (AMRAP – Reps)
3 Rounds for Reps:

1:00 Thrusters(95/65)
1:00 Power Cleans(95/65)
1:00 Box Jump Overs(24/20)
1:00 Pull Ups
1:00 Rowing for calories
1:00 Rest

CrossFit WOD, June 26, 2018

06/26/2018

FITNESS
Metcon (AMRAP – Reps)
Tabata(8 Rounds)
:20 On
:10 Off
1 Minute Rest Between Tabatas.

KB Deadlifts
Box Dips
Mountain Climber(1 ct.)
KB Swing

Level 1
Metcon (AMRAP – Reps)
Tabata(8 Rounds)
:20 On
:10 Off
1 Minute Rest Between Tabatas.

Deadlifts(115/75)
Static Dips
Mountain Climber(1 ct.)
KB Swing(53/35)

Level 2
Metcon (AMRAP – Reps)
Tabata(8 Rounds)
:20 On
:10 Off
1 Minute Rest Between Tabatas.

Deadlifts(155/105)
Ring Dip
Mountain Climber(1 ct.)
KB Swing(70/44)

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