Archive Monthly Archives: June 2018

CrossFit WOD, June 25, 2018

06/25/2018

Baseline (Time)
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

FITNESS
Metcon (AMRAP – Rounds)
EMOM(10)
5 PVC OHS

Level 1
Metcon (AMRAP – Rounds)
EMOM(10)
3 Squat Snatch(45/33)

(SKill Work)

Level 2
Metcon (AMRAP – Rounds)
EMOM(10)
3 Squat Snatch(75/53)

(SKill Work)

CrossFit WOD, June 23, 2018

06/23/2018

FITNESS
Metcon (Time)
PARTNER WOD

40 Step Up
40 Burpee
40 Deadlift
80 Calorie Row
40 Deadlift
40 Burpee
40 Step Up

Level 1
Metcon (Time)
PARTNER WOD

60 Box Jump Over(24/20)
60 Synchro Bar Facing Burpee
60 Deadlift(135/95)
120 Calorie Row
60 Deadlift(135/95)
60 Synchro Bar Facing Burpee
60 Box Jump Over(24/20)

Level 2
Metcon (Time)
PARTNER WOD

60 Box Jump Over(30/24)
60 Synchro Bar Facing Burpee
60 Deadlift(225/155)
120 Calorie Row
60 Deadlift(225/155)
60 Synchro Bar Facing Burpee
60 Box Jump Over(30/24)

CrossFit WOD, June 22, 2018

06/22/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
200m Run
10 Ring Row

Level 1
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Level 2
Metcon (AMRAP – Reps)
AMRAP(20)
400m Run
Max Muscle Up
(Bar or Ring)

CrossFit WOD, June 21, 2018

06/21/2018

FITNESS
Metcon (AMRAP – Reps)
AMRAP(12)
Ascending Ladder
3’s
Hang Power Clean
Sit Ups

12:00-20:00 Find a 1 Rep Max Clean and Jerk

Level 1
Metcon (AMRAP – Reps)
AMRAP(12)
Ascending Ladder
3’s
Hang Power Clean(95/65)
TTB

12:00-20:00 Find a 1 Rep Max Clean and Jerk

Level 2
Metcon (AMRAP – Reps)
AMRAP(12)
Ascending Ladder
3’s
Hang Power Clean(135/95)
TTB

12:00-20:00 Find a 1 Rep Max Clean and Jerk

Clean and Jerk (1 Rep Max)

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.)