Archive Monthly Archives: June 2021

CrossFit WOD, June 24, 2021

06/24/2021

Bench Press (10-10-10-10-10)
5 Sets 10 Reps Building in Weight

SUPERSET with Dumbbell 21’s followed by 100m Grenade Carry

Fitness
Metcon (Time)
75-45-30
Single Unders
25-15-10
Alt. Leg V-Ups(1 ct.)

Level 1
Metcon (Time)
100-80-60-40-20
Single Unders
50-40-30-20-10
Alt. Leg V-Ups(1 ct.)

Level 2
The Godfather (Time)
50-40-30-20-10

Double Unders
Alt. Leg V-Ups(2 ct.)

CrossFit WOD, June 23, 2021

06/23/2021

Fitness
Metcon (AMRAP – Rounds)
NO REST between sections…. (18min. Straight)

Every 3min. x 3 Rounds:
150m Row
9 Wall Balls 10/8
6 Alt. DB Snatch 15/10
3 Hanging Knee Raises

Every 3min. x 3 Rounds:
100m Run
9 Wall Balls 10/8
6 Alt. DB Snatch 15/10
3 Hanging Knee Raises

Level 1
Metcon (AMRAP – Rounds)
NO REST between sections…. (36min. Straight)

Every 3min. x 3 Rounds:
250m Row
15 Wall Balls 20/14
12 Alt. DB Snatch 30/20
 9 Hanging Knee Raises

Every 3min. x 3 Rounds:
200m Run
15 Wall Balls 20/14
12 Alt. DB Snatch 30/20
 9 Hanging Knee Raises
Every 3min. x 3 Rounds:
250m Row
15 Wall Balls 20/14
12 Alt. DB Snatch 30/20
9 Hanging Knee Raises

Every 3min. x 3 Rounds:
200m Run
15 Wall Balls 20/14
12 Alt. DB Snatch 30/20
 9 Hanging Knee Raises
Get as many rounds at these numbers as possible. Then drop to 12 wall balls, 9 snatches, and 6 toes-to-bar. If even that starts to fail, you can drop to 9/6/3.

Let’s see how long you can hang on for!

P.S. The only thing that changes between sections is the run and row.

Level 2
GoodFellas (AMRAP – Rounds)
NO REST between sections…. (36min. Straight)

Every 3min. x 3 Rounds:
250m Row
15 Wall Balls 20/14
12 Alt. DB Snatch 50/35
  9 Toes-To-Bar

Every 3min. x 3 Rounds:
200m Run
15 Wall Balls 20/14
12 Alt. DB Snatch 50/35
  9 Toes-To-Bar

Every 3min. x 3 Rounds:
250m Row
15 Wall Balls 20/14
12 Alt. DB Snatch 50/35
  9 Toes-To-Bar

Every 3min. x 3 Rounds:
200m Run
15 Wall Balls 20/14
12 Alt. DB Snatch 50/35
  9 Toes-To-Bar

Get as many rounds at these numbers as possible. Then drop to 12 wall balls, 9 snatches, and 6 toes-to-bar. If even that starts to fail, you can drop to 9/6/3.

Let’s see how long you can hang on for!

P.S. The only thing that changes between sections is the run and row.

CrossFit WOD, June 22, 2021

06/22/2021

Fitness
Metcon (Time)
Teams of 2:

20 Rounds:

3 Push Jerk(45/35)
3 Burpee

REST 3:00

10 Rounds:

6 Hang Power Clean(45/35)
6 Calorie Assault Bike

Level 1
Metcon (Time)
Teams of 2:

60 Rounds:

3 Push Jerk(95/65)
3 Bar Facing Burpee

REST 3:00

30 Rounds:

6 Hang Power Clean(95/65)
6 Calorie Assault Bike

Level 2
A Bronx Tale (Time)
Teams of 2:

60 Rounds:

3 Push Jerk(135/95)
3 Bar Facing Burpee

REST 3:00

30 Rounds:

6 Hang Power Clean(135/95)
6 Calorie Assault Bike

CrossFit WOD, June 21, 2021

06/21/2021

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 (Time)
15min. to get as far as possible…

1 Deadlift (Athletes Choice)
1 Round of "Jumping Cindy"

2 Deadlift (Athletes Choice)
1 Round of "Jumping Cindy"

3 Deadlift Athletes Choice)
1 Round of "Scaled Cindy"

… Workout ends at 10 Deadlifts and 1 last round of "Scaled Cindy"
Many of you should finish this!

" Scaled Cindy" is:
3 Ring Rows
6 Knee Push-Ups
9 Air Squats

Level 1
Metcon (Time)
15min. to get as far as possible…

1 Deadlift (185/125lbs.)
1 Round of "Jumping Cindy"

2 Deadlift (185/125lbs.)
1 Round of "Jumping Cindy"

3 Deadlift (185/125lbs.)
1 Round of "Jumping Cindy"

… Workout ends at 10 Deadlifts and 1 last round of "Jumping Cindy"
Many of you should finish this!

" Jumping Cindy" is:
5 Jumping Pull-Ups
10 Push-Ups
15 Air Squats

Level 2
CASINO (Time)
15min. to get as far as possible…

1 Deadlift (225/155lbs.)
1 Round of "Cindy"

2 Deadlift (225/155lbs.)
1 Round of "Cindy"

3 Deadlift (225/155lbs.)
1 Round of "Cindy"

… Workout ends at 10 Deadlifts and 1 last round of "Cindy"
Many of you should finish this!

"Cindy" is:
5 Pull-Ups
10 Push-Ups
15 Air Squats

RX+ (315/225)

CrossFit WOD, June 19, 2021

06/19/2021

Fitness
Metcon (Time)
50 Front Rack Lunges(15/10)
800m Run)(100m Intervals)

30-20-10

Power Cleans
(Athletes Choice)

800m Run(100m Intervals)
50 Front Rack Lunges(15/10)

Level 1
Metcon (Time)
100 Front Rack Lunges(30/20)
1 Mile Medball Run(20/14)(200m Intervals)

50-40-30-20-10

Power Cleans
(75/55)
(95/65)
(115/75)
(135/95)
(155/105)

1 Mile Medball Run(20/14)(200m Intervals)
100 Front Rack Lunges(30/20)

Level 2
Rock Lee (Time)
Teams of 2:

100 Front Rack Lunges(50/35)
1 Mile Medball Run(20/14)(200m Intervals)

50-40-30-20-10

Power Cleans
(95/65)
(135/95)
(185/125)
(205/135)
(225/155)

1 Mile Medball Run(20/14)(200m Intervals)
100 Front Rack Lunges(50/35)