CrossFit WOD, June 8, 2019

Badger

Metcon
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

CrossFit WOD, June 7, 2019

Deck of Cards

Metcon
Deck of Cards (CT) (Time)
For Time:
52 Cards

Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run
reps= Card value jack 11, Q 12, K13

CrossFit WOD, June 6, 2019

Tail Lights

Weightlifting
Deadlift (1×5)

Metcon
Tail Lights (Time)
Teams of 3 (For Time | 25 Minute Cap)
100 Deadlifts (135/95)
400 Meter Prowler Push (45/35)
75 Deadlifts (185/135)
400 Meter Prowler Push (45/35)
50 Deadlifts (225/155)
400 Meter Prowler Push (45/35)

CrossFit WOD, June 5, 2019

Slap Happy

Metcon
Slap Happy (AMRAP – Rounds and Reps)
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

CrossFit WOD, June 4, 2019

Power Ranger

Weightlifting
1 HPC + 1 PC (1×1)
1 hang power clean + 1 Power Clean

Metcon
Power Ranger (Time)
For Time:
15 Power Cleans (155/105) 

600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105) 

200 Meter Run

CrossFit WOD, June 3, 2019

Eighteen Wheeler

Metcon
Eighteen Wheeler (AMRAP – Rounds and Reps)
AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

CrossFit WOD, June 1, 2019

Karen

Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Adderall (CFNE) (3 Rounds for reps)
0:00 – 10:00
1 Mile Run
Max Clean & Jerks 115/80 in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800m Run
Max Power Snatch 95/65 in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400m Run
Max Thrusters 75/55 in time remaining
Rx+ =135/95, 115/80, 95/65#
*Scale run and weights as needed
POST REPS FOR EACH ROUND