Archive Monthly Archives: June 2020

CrossFit WOD, June 30, 2020

06/30/2020

Fitness
Metcon (AMRAP – Rounds)
(20)EMOM
Odd: 4 x(1 Power Clean + 2 Lunges)
Even: 8/5 Calorie Bike

Level 1
Metcon (AMRAP – Rounds)
(20)EMOM
Odd: 4 Curtis D’s(95/65)
Even: 12/9 Calorie Bike

Level 2
FOR-EV-ER (AMRAP – Rounds and Reps)
(20)EMOM
Odd:4 Curtis D’s(135/95)
Even: 15/12 Calorie Bike

:30 Rest after each Completed round.

CrossFit WOD, June 29, 2020

06/29/2020

Strict Press (Week 3) (Weight)
5 Reps @ 70%
3 Reps @ 80%
1 Rep @ 90%
Attempt a 1 Rep Max
Metcon (Time)
For Time:

50 Thrusters (15/PVC)
100 Single Unders

Flash (Time)
For Time:

50 Thrusters(45/35)
100 Double Unders

CrossFit WOD, June 27, 2020

06/27/2020

Fitness
Metcon (Time)
20 Rounds for time:
5 Plate Jumps
3 Toes to Rig
1 Power Clean

One Partner is holding a Plank until the other finishes the round.

Level 1
Metcon (Time)
30 Rounds for time:
5 Box Jumps(20/20)
3 Hanging Knee Raises
1 Power Clean(135/95)

One Partner is holding a Plank until the other finishes the round.

Level 2
Deviled Eggs (Time)
PARTNER WOD:

30 Rounds for time:
5 Box Jumps(24/20)
3 TTB
1 Power Clean(185/125)

One Partner is holding a Plank until the other finishes the round.

CrossFit WOD, June 26, 2020

06/26/2020

Fitness
Metcon (Time)
4 Rounds

2 Shuttle Sprints
8 Jumping Pull Ups
30 Pike Shoulder Taps

1:30 REST between rounds

Level 1
Metcon (Time)
4 Rounds for Time:

3 Shuttle Sprints
10 Pull Ups
100Ft. Bear Crawl

1:30 REST between Rounds

Level 2
Sunny Side Up( Side Down) (Time)
4 Rounds for time:

3 Shuttle Sprints
5 Bar Muscle Ups
50Ft. Hs Walk

1:30 Rest Between Rounds

CrossFit WOD, June 25, 2020

06/25/2020

Deadlift (Week 2) (Weight)
3 Reps @ 60%
3 Reps @ 70%
3 Reps @ 80%
Max Reps @ 90%(Goal is more than 3)

Fitness
Metcon
(12)EMOM

(1) 15 Sit Ups
(2) 8 Medball Cleans
(3) 10 Banded Push Ups

Level 1

Level 2
Over Easy
(12)EMOM

(1) 15 Medball Sit Ups
(2) 12 Medball Clean(20/14)
(3) 15 Push Ups

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