CrossFit WOD, June 15, 2019

06/15/2019

Fitness
Metcon (Time)
Partner WOD:

50 Calorie Row
30 Bench Press
50 Burpees
30 Power Cleans
400m Run

Level 1
Metcon (Time)
Partner WOD:

100 Calorie Row
50 Bench Press(115/75)
100 Burpees
50 Power Cleans(115/75)
1 Mile Run

Level 2
Soul Mate (Time)
Partner WOD:

100 Calorie Row
50 Bench Press(185/125)
100 Burpees
50 Power Cleans(185/125)
1 Mile Run

CrossFit WOD, June 14, 2019

06/14/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
(12)AMRAP

100m Farmer Carry
20 Sit Ups
10 DB Push Press

Level 1
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP

200m Farmer Carry(40/25)
40 Abmat Sit Ups
20 DB Push Press(40/25)

Level 2
Hitch Hike (AMRAP – Rounds and Reps)
(20)AMRAP

200m Farmer Carry(50/35)
40 Abmat Sit Ups
20 DB Push Press(50/35)

CrossFit WOD, June 13, 2019

06/13/2019

Metcon
Handstand Drills

(12)EMOM

(1) Kick Ups
(2) HS Hold
(3) Shoulder Taps or Plank Taps

Fitness
Metcon (Time)
Every 2:30 for 8 Rounds

100 or 200m Run

Score is slowest time.

Level 1
Metcon (Time)
Every 2:30 for 10 Rounds

300m Run

Score is Slowest Time.

Level 2
Sonic (Time)
Every 2:30 for 12 Rounds

400m Run

Score is Slowest Time

CrossFit WOD, June 12, 2019

06/12/2019

Deadlift (5 x 1 @ same weight)

Fitness
Metcon (Time)
15-12-9

KB or BB Deadlift
Ring Rows

Level 1
Metcon (Time)
21-15-9

Deadlifts(155/105)
Strict Pull Ups

Level 2
Tow Truck (Time)
21-15-9

Deadlifts(275/185)
L- Pull Ups(strict)

CrossFit WOD, June 11, 2019

06/11/2019

20 Rep Max Back Squat (Last Week Before Retest! Go Heavy !)
20 rep without dropping or racking.

Fitness
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP

50 Single Unders
25 Air Squats

Level 1
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP

25 Double Unders or 50 Single Unders
25 Goblet Squats(53/35)

Level 2
Goblet of Fire (AMRAP – Rounds and Reps)
(10)AMRAP

50 Double Unders
25 Goblet Squat(70/44)

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