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Category: W.O.D.

CrossFit WOD, June 4, 2020

June 4, 2020
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Luke

Metcon
option 1
Luke (Time)
8 RFT of:
7 Thrusters 95/65#
2 Strict Pull-ups
15 Calorie Row
Rx+ = 135/95# and MU’s

Metcon
option 2
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

CrossFit WOD, June 3, 2020

June 3, 2020
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Lactaid

Metcon
option 1
Lactaid (AMRAP – Rounds and Reps)
AMRAP 20:
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run
…
Continue to Add (10) Squats Per Round

Metcon
Option 2
The 80’s (Time)
Partner WOD
80 Calorie Row
80 RKB
80 Wallballs
80 Sit-ups
80 Squats
80 Calorie row

CrossFit WOD, June 2, 2020

June 2, 2020
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060220

Metcon
Wallballs, Clean&Jerk, Run (Time)
50 Wall Balls, 20/14#
200m Run
15 Clean and Jerk, 115/75#
400 Meter Run
15 Clean and Jerk, 115/75#
200 Meter Run
50 Wall Balls, 20/14#
Rx+ =135/95#

Metcon
25:00 AMRAP (AMRAP – Reps)
25:00 AMRAP of:
200m Run or 250m Row
25 HR Push-ups
200m Run or 250m Row
25 KB Swings 53/35#
200m Run or 250m Row
25 Ab-mat Sit-Ups
200m Run or 250m Row
25 Deadlifts 115/75#
200m Run or 250m Row
25 Air Squats
200m Run or 250m Row
25 Box Jumps 24/20”
Rx+ =Ring Push-ups, 70/53#, T2B, 135/95#

CrossFit WOD, June 1, 2020

June 1, 2020
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Rosa

Weightlifting
Push Press (3-3-3-3-3 ascend)

Metcon
Option 1
Rosa (Time)
5 RFT of:
10 HSPU
400m Run

Metcon
Option 2
Lurong Benchmark L3 Summer 17 (2 Rounds for reps)
5:00 AMRAP of:
10 Power Snatches 95/65#
10 Box Jumps 24/20”

Rest for 2:00

5:00 AMRAP of:
10 Overhead Squats 95/65#
10 Box Jumps 24/20”
Masters+ = 85/55# and 20/16”

CrossFit WOD, May 31, 2020

May 31, 2020
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Dork

Dork (Time)
33 Back Squats 225/155#
15 Burpees
33 Deadlift 225/155#
15 Burpees
33 AKB 70/53#
15 Burpees
Rx+ 275/185

Metcon
Option 2
53120 (AMRAP – Rounds and Reps)
20:00 AMRAP
RUN 200m
30 Sit-ups
25 squats
20 RKB 53/35
10 Burpees

CrossFit WOD, May 30, 2020

May 30, 2020
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It’s Party Time

It’s Party Time (Time)
Partner WOD
(or teams)
100 Calorie Row
200m Run
100 Slamballs 20/10
200m Run
100 WB 20/14
200m Run
50 Push-ups
100m run
50 K2E or Knee raises
100m run
50 Box Jumps 24/20
100m run
50 Push Press 95/65#
100m Run

Scale anyway you wish
All Movements and row may be broken up as desired. All Running must be done together

CrossFit WOD, May 29, 2020

May 29, 2020
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eHarmony

Metcon
eHarmony (Time)
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees
* Barbell: 95/65

CrossFit WOD, May 28, 2020

May 28, 2020
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Reverse Psychology

Weightlifting
Shoulder Press (1Rm)
Build to a 1 rep max

Metcon
Reverse Psychology (Time)
5 Rounds For Time:
30 Reverse Lunges
200m Run
10 Toes to Bar

Metcon
Legs and press (Time)
5 Rounds
10 Back Squat
5 Burpees
10 Push Press
5 Burpees
Rx 75/55#
Rx+ 115/85#

CrossFit WOD, May 27, 2020

May 27, 2020
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Five Below

Metcon
Option 1
Five Below (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)

Metcon
Option 2
30:00 of Pain (AMRAP – Rounds and Reps)
30:00 AMRAP
50 RKB 53/35 Rx+ 70/53
40 Squats
30 Push-ups
20 Box Jump 24/20 Rx+ 30/24
10 Pull-ups

CrossFit WOD, May 26, 2020

May 26, 2020
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Flex Seal

Weightlifting
Deadlift (5-3-1 @60%-70%-80%)
warmup with sets of 5 at 40,45,50%

Metcon
Option 1
Flex Seal (AMRAP – Reps)
16 Rounds:
20 Seconds Deadlifts (135/95)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

score lowest od each movement added together

Metcon
Option 2
Row Tons (Time)
Row 1k
Deadlift 4 Tons (8000lbs weight times reps)
Row 1K