Archive Monthly Archives: June 2021

CrossFit WOD, June 30, 2021

06/30/2021

Squat Clean (10 x Every 1:30(15 Minutes) Building)

Fitness
Metcon (AMRAP – Reps)
(15)AMRAP

5 Horizontal Pull Ups
30 Single Unders
10 Wall Balls

10 Jumping
30 Single Unders
10 Wall Balls

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

5 Pull Ups
60 Single Unders
15 Wall Balls(20/14)

10 Jumping Pull Ups
60 Single Unders
15 Wall Balls(20/14)

Level 2
Total Recall (AMRAP – Reps)
(15)AMRAP

5 Bar Muscle Ups
30 Double Unders
15 Wall Balls(20/14)

10 Pull Ups
30 Double Unders
15 Wall Balls(20/14)

CrossFit WOD, June 29, 2021

06/29/2021

Fitness
Metcon (Time)
(0-10min.)
Row 50/35 Calories
*EMOM complete 5 Hanging Knee Raises

(10-20min.)
50 Box or Plate Step Overs
*EMOM 3 Devils Press(15/10)

(20-30min.)
50 DB Bench Press(15/10)
*EMOM 5 Hand Release Push Ups

Level 1
Metcon (Time)
(0-10min.)
Row 100/80 Calories
*EMOM complete 7 Hanging Knee Raises

(10-20min.)
100 Box Step Overs(24/20)
*EMOM 5 Devils Press(30/20)

(20-30min.)
100 DB Bench Press(30/20)
*EMOM 5 Deficit Push Ups

Level 2
Predator (Time)
(0-10min.)
Row 100/80 Calories
*EMOM complete 7 TTB

(10-20min.)
100 Box Jump Overs(24/20)
*EMOM 5 Devils Press(50/35)

(20-30min.)
100 DB Bench Press(50/35)
*EMOM 5 Deficit Push Ups

CrossFit WOD, June 28, 2021

06/28/2021

Back Rack Lunge (Weight)
4-6 Reps on EACH leg
superset with;
10-15 Weighted Knee Raises
Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 4 x 95 means 3 sets for 4 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 4 x 95lbs
Week 2 — 3 x 5 x 95lbs
Week 3 — 3 x 6 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 4 x 100lbs.
Week 6 — 3 x 5 x 100lbs.
Week 7 — 3 x 6 x 100lbs.
and so on….

Fitness
Metcon (AMRAP – Reps)
5 Rounds:

2:00 On
2:00 Off

10/7 Calories Assault Bike
10 Thrusters(45/35)
Max Burpees

Level 1
Metcon (AMRAP – Reps)
5 Rounds:

2:00 On
2:00 Off

15/12 Calories Assault Bike
10 Thrusters(75/55)
Max Bar Facing Burpees

Level 2
Commando (AMRAP – Reps)
5 Rounds:

2:00 On
2:00 Off

20/15 Calories Assault Bike
10 Thrusters(95/65)
Max Bar Facing Burpees

CrossFit WOD, June 26, 2021

06/26/2021

The Color of Money (Time)
Teams of 2:

150 Calorie Bike(switching every 15 cals)

100 Front Squats(95/65)(Switching every 10 reps)

50 Burpee TTB(Switching Every 5 reps)

120 Calorie Bike(Switching Every 12 Reps)

80 Front Squats(135/95)(Switching Every 8 Reps)

40 Burpee Pull Ups(Switching Every 4 reps)

90 Calorie Bike(Switching Every 9 Reps)

60 Front Squats(185/125)(Switching Every 6 Reps)

30 Burpee Bar Muscle Ups(Switching Every 3 Reps)

CrossFit WOD, June 25, 2021

06/25/2021

Fitness
Metcon (Time)
5 Power Clean(45/35)

10 Box or Plate Step Over
5 Power Clean(45/35)

15 Rig Assisted Pistol Squats
10 Box or Plate Step Over
5 Power Clean(45/35)

20 Russian KB Swings(25/18)
15 Rig Assisted Pistol Squats
10 Box or Plate Step Over
5 Power Clean(45/35)

25 Seated DB Strict Press(15/10)
20 Russian KB Swings(25/18)
15 Rig Assisted Pistol Squats
10 Box or Plate Step Over
5 Power Clean(45/35)

Level 1
Metcon (Time)
10 Power Clean(75/55)

20 Box Step Over(24/20)
10 Power Clean(75/55)

30 Banded Pistol Squats
20 Box Step Over(24/20)
10 Power Clean(75/55)

40 Russian KB Swings(53/35)
30 Banded Pistol Squats
20 Box Step Over(24/20)
10 Power Clean(75/55)

50 Seated DB Strict Press(40/25)
40 Russian KB Swings(53/35)
30 Banded Pistol Squats
20 Box Step Over(24/20)
10 Power Clean(75/55)

Level 2
American Gangster (Time)
10 Power Clean(115/75)

20 Box Jump Over(24/20)
10 Power Clean(115/75)

30 Pistol Squats
20 Box Jump Over(24/20)
10 Power Clean(115/75)

40 Russian KB Swings(70/44)
30 Pistol Squats
20 Box Jump Over(24/20)
10 Power Clean(115/75)

50 Handstand Push Ups
40 Russian KB Swings(70/44)
30 Pistol Squats
20 Box Jump Over(24/20)
10 Power Clean(115/75)

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