CrossFit WOD, July 2, 2020

Strict Press Lynne

Metcon
Strict Press Lynne (AMRAP – Reps)
5 Rounds:
Max Unbroken Strict Presses (95/65)
Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets

STRICT PRESS

The weight on the barbell should be something on the lighter side
When fresh, this should be a load that you could strict press for 20+ reps unbroken
The barbell will come from the ground – meaning you’ll power clean it to the front rack for the first rep

STRICT PULL-UPS

If you have 15+ unassisted strict pull-ups unbroken when fresh, let’s complete this station as written
If you’re not quite there, consider a light band, ring rows, or another variation listed in "modifications"
Within the workout, we want to be able to complete at least 7 reps per round to get the right stimulus

CrossFit WOD, July 1, 2020

Dirt Devil

Metcon
Dirt Devil (Time)
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50’s/35’s)

Score slowest of the rounds
Only Rx if all 5 rounds done under 4:00, scale accordingly

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