CrossFit WOD, June 30, 2020

Underground

Metcon
Underground (Time)
For Time [30 Minute Cap]:
100 Double Unders
50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders
40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders
30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders
10 AbMat Sit-ups
5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:
12/9 Calorie Assault Bike or Row

There is a time cap of 30:00, if you exceed it its not Rx

CrossFit WOD, June 29, 2020

Laces Out

Metcon
Laces Out (AMRAP – Rounds and Reps)
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)

CrossFit WOD, June 28, 2020

Fast and Furious

Fast and Furious (AMRAP – Rounds and Reps)
15:00
25 Double unders or 50 single unders
1 Deadlift 275/185

Rx+ 365/225

Bodybuilding/sculpt/tone
5×5 slow Romanian Deadlift
5×15 heavy DB OR KB Shrugs

CrossFit WOD, June 25, 2020

Breakfast Club

Warm-up
row 400M
Then 3 Rounds
10 Walking Lunges
20 DU/SU
10 Sit-up

Mobility
:30 Samson Stretch
:30 Bar hang
x3

Weightlifting
15-20:00
Back Squat (3-3-3-3-3)
60%-80%

Metcon
Breakfast Club (4 Rounds for reps)
2 Rounds

3:00 Amrap
10 Burpees
20 Back Rack Lunges 95/65
30 DU’s
rest 2:00
3:00 AMRAP
10 RKB 53/35#
20 Push-up
30 DU’s

Rx+ 135/95#
70/53#

CrossFit WOD, June 24, 2020

Hook and Ladder

Hook and Ladder (Full) (3 Rounds for reps)
[On the 0:00] 1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)

[On the 5:00] 2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)

[On the 10:00] 3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)

CrossFit WOD, June 23, 2020

Hot Route

Demo
https://youtu.be/o26w4ModysM
Hot Route (AMRAP – Rounds and Reps)
AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
100 Single Unders
35 Air Squats
20 Dumbbell Plank Rows

Start clock Then run/walk cut distance in half if needed. With remaining time on clock do the rounds. Omly score rounds and reps. Run is not scored

CrossFit WOD, June 22, 2020

7 on 7

7 on 7 (Full) (2 Rounds for reps)
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Calorie Bike or Row
16 Toes to Bar

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Calorie Bike or Row
16 Toes to Bar

Scales: Pull-up variations
Hanging knee raises or situps

CrossFit WOD, June 20, 2020

35:00 of UGH

Warm-up
3-5 Reps of each movement
35:00 of UGH (Calories)
50 Slamballs 20/10
50 Box Jump 24/20
50 Air Sq
50 AKB 53/35#
50 Push-up
50 Push Press empty bar 45/35
50 Burpees
50 Sit-up
50 Wallballs 20/14#
50 Deadlift 135/95#
Row for max calories with remaining time

Score is calories