CrossFit WOD, June 30, 2019

Sunday Sweaty Sunday

Metcon
Sunday Sweaty Sunday (AMRAP – Rounds and Reps)
Partners 45:00 AMRAP
Buy in 100 burpees
With remaining time AMRAP
100 DU or 200 SU
50 RKB 53/35
50 Pushups
100 Air Squats
50 Sit-ups
Row 1000 m
Break up however you want
Rx+ do it alone

CrossFit WOD, June 29, 2019

Barnes

Metcon
Barnes (AMRAP – Rounds and Reps)
AMRAP 32

Buy in: 4 Rounds
3 DL 315/225
1 Bar MU

WITH REMAINING TIME AMRAP
5 AKB 53/35#
5 Burpee Box Jump Over 24/20"
5 Wallballs 20/14
1 Rope Climb

Rx+ 70/53. 30/24. 30/20

CrossFit WOD, June 28, 2019

Sicko Mode

Metcon
Sicko Mode (Time)
21-15-9:
Row Calories
Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

*Women Complete 15-12-9 Machine Calories

CrossFit WOD, June 27, 2019

Shrute Farms

Weightlifting
Deadlift (Heavy set of 3-2-1)

Metcon
Shrute Farms (AMRAP – Rounds and Reps)
AMRAP 14:
100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
15 Deadlifts (205/145)

CrossFit WOD, June 25, 2019

Water Break

Metcon
Water Break (3 Rounds for reps)
AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row

CrossFit WOD, June 24, 2019

Jack Daniels

Weightlifting
1 Pause front SQ+ 1 Front Sq (1×1)
Build to heavy complex
Jack daniels (Time)
For Time:
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups

CrossFit WOD, June 23, 2019

Sunday Funday

Metcon
Sunday Funday
60:00 EMOM
5:00 EMOM Each movement

Min 1-5 10/8 Cal Row
Min 5-10 10 Push-up
Min 10-15 10 AKB 53/35#
Min 15-20 12 sit-ups
Min 20-25 8 DL 225/155#
Min 25-30 :30 Battle Ropes
Min 30-35 15 Air Squats
Min 35-40 16 Sledgehammer to tire
Min 40-45 8 Box Jump 24/20
Min 45-50 10/6 Cal Bike
Min 50-55 8 Burpees
Min 55-60 8 T2B/knee raises

CrossFit WOD, June 22, 2019

Run to the Wall

Metcon
Run to the Wall (AMRAP – Reps)
Partner Wod
20:00
partner A runs 200m
While partner B does Wallballs 20/14
Switch when runner returns
Score is total Wallballs

CrossFit WOD, June 21, 2019

El Nino

Metcon
El Nino (Time)
For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter DB Carry/Run (50/35)
30 Pull-ups
20 Burpee Box Jumps (24/20)