Archive Monthly Archives: June 2021

CrossFit WOD, June 7, 2021

06/07/2021

Back Rack Lunge (Weight)
4-6 Reps on EACH leg
superset with;
10-12 Heavy DB Russian Twists
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)
50 Thrusters(45/35)

*EMOM 5 Toes to Rig

Level 1
Metcon (Time)
100 Thrusters(75/55)

*EMOM 5 Hanging Knee Raises

Level 2
Expelliarmus (Time)
100 Thrusters(95/65)

*EMOM 5 TTB

CrossFit WOD, June 5, 2021

06/05/2021

CrossFit WOD, June 4, 2021

06/04/2021

Fitness
Metcon (AMRAP – Reps)
Teams of 2:

(5)AMRAP

Ski Erg Calories

(5)AMRAP

Sled Push(No Weights)

(5)AMRAP

Sit Ups

(5)AMRAP

Row Calories

(5)AMRAP

Burpee Box Step Overs(24/20)

(5)AMRAP

Plank Shoulder Taps

(5)AMRAP

KB SumoDeadlift High Pull(25/18)

(5)AMRAP

Strict Ring Rows

1 Minute REST Between Rounds

Level 1
Metcon (AMRAP – Reps)
Teams of 2:

(5)AMRAP

Ski Erg Calories

(5)AMRAP

Sled Push(1 45’s/1 25’s)

(5)AMRAP

Medball Sit Up Throw(20/14)

(5)AMRAP

Row Calories

(5)AMRAP

Burpee Box Get Overs(48/40)

(5)AMRAP

Wall Walks

(5)AMRAP

SumoDeadlift High Pull(75/55)

(5)AMRAP

Strict BandedPull Ups

1 Minute REST Between Rounds

Level 2
Sasquatch (AMRAP – Reps)
Teams of 2:

(5)AMRAP

Ski Erg Calories

(5)AMRAP

Sled Push(2 45’s/2 25’s)

(5)AMRAP

Medball Sit Up Throw(20/14)

(5)AMRAP

Row Calories

(5)AMRAP

Burpee Box Get Overs(48/40)

(5)AMRAP

Handstand Push Ups

(5)AMRAP

SumoDeadlift High Pull(95/65)

(5)AMRAP

Strict L-Pull Ups

1 Minute REST Between Rounds

CrossFit WOD, June 3, 2021

06/03/2021

Metcon (Time)
10 Thrusters(75/55)

10 Thrusters(75/55)
200m Run

10 Thrusters(75/55)
200m Run
30 Alternating Leg V-Ups(2 ct.)

10 Thrusters(75/55)
200m Run
30 Alternating Leg V-Ups(2 ct.)
40 DB Snatch(35/25)

10 Thrusters(75/55)
200m Run
30 Alternating Leg V-Ups(2 ct.)
40 DB Snatch(35/25)
50 Back Rack Lunges(75/55)

Dracula (Time)
10 Thrusters(95/65)

10 Thrusters(95/65)
200m Run

10 Thrusters(95/65)
200m Run
30 Alternating Leg V-Ups(2 ct.)

10 Thrusters(95/65)
200m Run
30 Alternating Leg V-Ups(2 ct.)
40 DB Snatch(50/35)

10 Thrusters(95/65)
200m Run
30 Alternating Leg V-Ups(2 ct.)
40 DB Snatch(50/35)
50 Back Rack Lunges(95/65)

CrossFit WOD, June 2, 2021

06/02/2021

1 Deadlift + 1 Hang Squat Clean + 1 Front Squat (10 Sets Every 1:30 Building)
Every 90 seconds for 10 Rounds

Fitness
Metcon (Time)
For Time:

25 Deadlifts(45/35)
20 Box or Plate Step Overs
15 DB Hang Squat Clean(15/10)
10 Renegade Rows(15/10)
5 Jump to support

*EMOM 20 Single Unders

Level 1
Metcon (Time)
For Time:

50 Deadlifts(155/105)
40 Box Step Overs(24/20)
30 DB Hang Squat Clean(35/25)
20 Renegade Rows(35/25)
10 Box Bar Muscle Ups

*EMOM 35 Single Unders

Level 2
Loch Ness Monster (Time)
For Time:

50 Deadlifts(225/155)
40 Box Jump Overs(24/20)
30 DB Hang Squat Clean(50/35)
20 Renegade Rows(50/35)
10 Bar Muscle Ups

*EMOM 20 Double Unders