CrossFit WOD, June 30, 2018

Saturday 6/30/18 EMOM

Metcon

Warm-up
Run 400M
Then
Class Wall Sit (Time Cap of 10:00)
(whole class does wall sit, if you come up do 2 burpees then back to wall sit, until last person comes out of the sit)
Saturday 6/30/18
30:00 EMOM
0:00-4:00 20 Air Squats
5:00-9:00 15 Push-ups
10:00-14:00 15 Sit-ups
15:00-19:00 40 seconds Battle Rope
20:00-24:00 40 Seconds Max Row
25:00-29:00 8 Burpees

CrossFit WOD, June 29, 2018

Dubstep

Warm-up
Row 400m
Then 10:00 Cone Game
https://www.youtube.com/watch?v=UcL6WlcyBcI

Weightlifting
Deadlift (5-5-5-AMRAP)
70%

Metcon
Dubstep (AMRAP – Rounds and Reps)
20:00 AMRAP
15 Box Jumps 24/20
20 Back Rack Lunges 95/65
30 DU or 60 SU
40/30 Cal Row

CrossFit WOD, June 28, 2018

Row n Swing to the 21

Warm-up
6:00 AMRAP
Run 250 once
Then Rounds:
10 PVC Goodmornings
10 PVC Passthroughs
5 Inch Worms

Mobility
PNF Band Stretches
1:00 Hamstrings each side
x2

Weightlifting
15:00
Back Squat (5x5x5xAMRAP 75%)
3 sets 5
4th set is AMRAP

Metcon
Row ‘n Swing to the 21 (AMRAP – Rounds and Reps)
20:00 Clock
30/25 Calorie Row
50 RKB Swing 53/35#
Then with remaining time rounds of
7 HR Push-ups
7 WB 20/14#
7 Pull-ups

Rx+
70/53#
C2B

CrossFit WOD, June 27, 2018

Mr Clean

Warm-up
Row 400m
Then 3 rounds
5 empty bar front squats
10 pvc pass through
10 push up

Mobility
1:00 back rack elbow rotation
1:00 pigeon pose each side
X2

Weightlifting
Power Clean + Squat Clean (1-1-1-1-1)
1 Rep = 1 PC and 1 Sq Clean
Build to a moderate complex

Metcon
Mr Clean (6 Rounds for reps)
On the 3:00 x 6 Rounds:
400 Meter Run
3 Power Cleans (115/80)
3 Squat Cleans (115/80)

Note: score is slowest round

Pick weight distance that is suitable to finish in under 3:00 every round

the goal today can be to complete the barbell in as few sets as possible, ideally unbroken. Picking the correct weight comes first and picking the correct pace for the runs comes second. With the score being the slowest round, every second counts. Athletes can run at a speed where they come in and immediately put their hands on the bar to begin their cleans. Although holding on to the barbell can be more taxing, athletes are rewarded with extra rest before beginning the next interval.

CrossFit WOD, June 26, 2018

Drop it Low

Warm-up
Run 400m
Then 2 Rounds
10 lunges
10 good mornings
10 sit-ups

Weightlifting
Paused Front Squat (2-2-2-2-2-2-2)
Seven doubles
Pause :05 at bottom
50-55-60-65-70-75-80%
Rest :60-:90 between sets

Metcon
Drop it Low (Time)
3 Rounds of
21 Air Squats
15 Deadlift 135/95
9 T2B
Rx+ 185/135

CrossFit WOD, June 25, 2018

Speed Boat

Warm-up
EMPTY BARBELL
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility
Childs Pose on Medicine Ball – 1 Minute
With arms together and straight out front on a med-ball, sit back onto legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Squat Hold – 1 Minute
the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Weightlifting
Push Press (5-5-5-5-5)
60-65-70-75-80%
LAST SET MAY BE HEAVIER

Metcon
Speed Boat (Time)
3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)

CrossFit WOD, June 23, 2018

Saturday 6/23/18

Metcon

Warm-up
Run 200m
Then 3 Rounds
10 Air Squats
10 PVC Passthrough
10 Lightweight RKB
Saturday 6/23/18 (AMRAP – Rounds and Reps)
30:00 AMRAP
10 Box Jumps 24/20
20 Burpees
30 Wallballs
40 AKB 53/35
50 Sit-ups

CrossFit WOD, June 22, 2018

S2O EMOM 20

Warm-up
Run 400m
Then
10 push up
10 sit-ups
5 kipping glide

Mobility
1:00 thoracic foam roll
1:00 banded shoulder each side
X2

Metcon
S2O 20EMOM (Time)
20:00 EMOM
Each minute
1 strict press
1 Push Press
1 Push Jerk
Rx 135/95

Score slowest round

MOD
Double-Unders (10:00 to find max unbroken )

CrossFit WOD, June 21, 2018

Mountain Man

Warm-up
Row moderate
800 men
600 women

Mobility
3:00
Foam roll anything that’s tight

Weightlifting
Back Squat (5-5-5-5-5)
60%

Metcon
Mountain Man (AMRAP – Rounds and Reps)
12:00 AMRAP
3 T2B
6 Push-ups
9 Air Squats
12 Mountain Climbers