Archive Monthly Archives: June 2019

CrossFit WOD, June 29, 2019

06/29/2019

Fitness
Metcon (Time)
Partner WOD:

2 Rounds

50/35 Calorie Row

10 Medball Cleans
8 Medball Cleans
6 Medball Cleans
4 Medball Cleans
2 Medball Cleans

Level 1
Metcon (Time)
Partner WOD:

2 Rounds:

100/70 Calorie Row

10 Squat Cleans(95/65)
8 Squat Cleans(115/75)
6 Squat Cleans(135/95)
4 Squat Cleans(155/105)
2 Squat Cleans(175/115)

Level 2
Big Legs (Time)
Partner WOD:

2 Rounds

100/70 Calorie Row

10 Squat Cleans(135/95)
8 Squat Cleans(165/115)
6 Squat Cleans(185/125)
4 Squat Cleans(205/145)
2 Squat Cleans (225/155)

35:00 Time Cap

CrossFit WOD, June 28, 2019

06/28/2019

Deadlift (Build to a 1 Rep Max)

Fitness
Metcon (Time)
400m Run
30 KB Deadlift
20 Burpee KB Swing

Level 1
Metcon (Time)
1 Mile Run
30 Deadlift(185/125)
20 Devils Press(40/25)

Level 2
THOR (Time)
1 Mile Run
30 Deadlift(275/185)
20 Devils Press(50/35)

CrossFit WOD, June 27, 2019

06/27/2019

Fitness
Metcon (AMRAP – Reps)
(5)AMRAP

16 Calorie Row
16 Box Step Ups
16 Jumping Pull Ups

-REST 5 Minutes-

(5)AMRAP

12 Calorie Row
12 Box Step Ups
12 Hanging Knee Raises

– REST 5 Minutes-

(5)AMRAP

8 Calorie Row
9 Box Step Ups
8 Ring Rows

Level 1
Metcon (AMRAP – Reps)
(5)AMRAP

21 Calorie Row
21 Box Jumps(20/20)
21 Pull Ups

-REST 5 Minutes-

(5)AMRAP

15 Calorie Row
15 Box Jumps(20/20)
15 Knees 2 Elbows

– REST 5 Minutes-

(5)AMRAP

9 Calorie Row
9 Box Jumps(20/20)
9 Chest to Bar Pull Ups

Level 2
Sicko Mode (AMRAP – Reps)
(5)AMRAP
21 Calorie Row
21 Box Jumps(24/20)
21 Pull Ups

-REST 5 Minutes-

(5)AMRAP

15 Calorie Row
15 Box Jumps(24/20)
15 TTB

– REST 5 Minutes-

(5)AMRAP

9 Calorie Row
9 Box Jumps(24/20)
9 Bar Muscle Ups

CrossFit WOD, June 26, 2019

06/26/2019

Back Squat (3 Reps @ 80% 10 Minute EMOM)

Fitness
Metcon (AMRAP – Reps)
Tabata(6 Rounds)

:20 Work
:10 REST
1 Minute REST between tabatas.

DB Snatch
Knee Push Up
Air Squat
AbMat Sit Up

Level 1
Metcon (AMRAP – Reps)
Tabata(8 Rounds)

:20 Work
:10 REST
1 Minute REST between tabatas.

DB Snatch(40/25)
Hand Release Push Up
Goblet Squat(40/25)
Toes 2 Rig

Level 2
Tanata (AMRAP – Reps)
Tabata(8 Rounds)

:20 Work
:10 REST
1 Minute REST between tabatas.

DB Snatch(50/35)
Medball Push Up
Goblet Squat(50/35)
Toes 2 Rig

CrossFit WOD, June 25, 2019

06/25/2019

Fitness
Metcon (Time)
5 Rounds for Time:
100m Run
50 Single Unders
7 Hang Power Cleans

Level 1
Metcon (Time)
5 Rounds for Time:

300m Run
30 Double Unders or 90 Singles
15 Hang Power Cleans(95/65)

Level 2
Space Jam (Time)
5 Rounds for Time:

400m Run
50 Double Unders
15 Hang Power Clean(135/95)

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