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Category: W.O.D.

CrossFit WOD, June 22, 2020

June 22, 2020
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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

June 20, 2020
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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

CrossFit WOD, June 19, 2020

June 19, 2020
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PowerPlay

Warm-up
PVC Warm-up
10 Passthrough
10 OHS
3 Snatch Grip Jumps
3 Snatch Grip High Pull
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Power Snatch
1:00 Pigeon Pose each Side

Weightlifting
Power Snatch (1×1)
Work to 1 heavy single (no press out)
PowerPlay (AMRAP – Reps)
5:00 AMRAP
5 Power Snatch 45/35
5 Burpees
Rest 1:00

4:00 AMRAP
4 Power Snatch 65/45
4 Burpees
Rest 1:00

3:00 AMRAP
3 Power Snatch 95/65
3 Burpees
Rest 1:00

2:00 AMRAP
2 Power Snatch 115/85
2 Buprees
rest 1:00

1:00 AMRAP
1 Power Snatch 135/95
1 Burpee

CrossFit WOD, June 18, 2020

June 18, 2020
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25 to Life

Warm-up
2 rounds of:
10 Wallballs
10 KB Swings (light)
10 HR Push-ups
20-50 DU/SU’s

Weightlifting
MOD (20:00 CAP)
Back Squat (Weight)
5-5-5-5-5 Ascending

Metcon
25 to Life (Time)
For Time:
25 Wallballs 20/14#
25 Air Squats
25 *No-rock HR Push-ups
25 DU’s OR 50 SU’s
25 KB Swings 53/35#
25 DU’s OR 50 SU’s
25 No-rock HR Push-ups
25 Air Squats
25 Wallballs
*For Rx toes may not leave the ground
*For Scaled knees may not leave the ground

CrossFit WOD, June 17, 2020

June 17, 2020
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Speed Dating

Demo
https://youtu.be/5X0edZR0aiM
Speed Dating (5 Rounds for reps)
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Dumbbell Movement

Rest 1 Minute Between Rounds

Round 1: Double Dumbbell Power Cleans
Round 2: Double Dumbbell Front Squats
Round 3: Double Dumbbell Hang Squat Cleans
Round 4: Double Dumbbell Power Clean and Jerks
Round 5: Double Dumbbell Clusters

Prep notes
Scale pullups to bent over DB rows

* 1 round of "Strict Cindy" is: 5 Strict Pull-ups 10 Push-ups, and 15 Air Squats
* With short windows to operate within, this bodyweight "buy-in" is designed to be fast and unbroken
* To make sure we have enough time for the dumbbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)
* This gives you at least 30 seconds to work through dumbbell reps
* Adjust the numbers or movement variations as needed to accomplish this, with the strict pull-ups and push-ups likely presenting the biggest challenges
* 3-6-9 will be a popular rep adjustment to the rounds of "Strict Cindy"
* You can even reduce rounds and complete 1 round of "Strict Cindy" instead of 2

CrossFit WOD, June 16, 2020

June 16, 2020
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Jenny

Warm-up
Warm-up
Arm/ Leg Swings
Samson Stretch L&R
2 Rounds of:
10 Shoulder Dislocates
10 OHS
20-50 DU’s/SU’s

Metcon
MOD
Tabata DU’s / SU’s (AMRAP – Reps)
:30 / :30
Post total reps

Metcon
Jenny (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
20 Overhead Squats, 45#
20 Back Squats, 45#
400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan

CrossFit WOD, June 15, 2020

June 15, 2020
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Calorie Row, Wallballs, Deadlifts

Warm-up
Arm/Leg Swings
500m Row
2 Rounds of:
10 Wall Squats
15 KB Swings (light)
20-50 DU’s

Weightlifting
MOD (18:00 CAP)
Shoulder Press (3-3-3-3-3 Across)

Metcon
Calorie Row, Wallballs, Deadlifts (AMRAP – Rounds and Reps)
15:00 AMRAP of:
15 Calorie Row
12 WallBall 20/14#
9 Deadlifts 205/133#
Rx+ =
21 Calorie Row
15 Wallballs 20/14#
9 Deadlifts 225/153# or heavier

CrossFit WOD, June 14, 2020

June 14, 2020
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You Pick

You Pick 3-4 60:00 (AMRAP – Reps)
Movements
AKB 53/35
Wallballs 20/14
Box Jump 24/20
Burpees
You Pick 2-3 30:00 (AMRAP – Reps)
Movements
AKB 53/35
Wallballs 20/14
Box Jump 24/20
Burpees
You Pick 1-2 20:00 (AMRAP – Reps)
Movements
AKB 53/35
Wallballs 20/14
Box Jump 24/20
Burpees

CrossFit WOD, June 12, 2020

June 12, 2020
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Shoulder Touches, DU’s

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
10 Shoulder Dislocates
10 Bench Press (bar)
10 KB Swings (light)
15 Ab-mat Sit-ups

Weightlifting
MOD (18:00 CAP)
Bench Press (3-3-3-3-3 Ascending)

Metcon
Shoulder Touches, DU’s (AMRAP – Reps)
15:00 AMRAP of:
2 Shoulder Touches
10 DU’s
4 Shoulder Touches
10 DU’s
6 Shoulder Touches
10 DU’s
8 Shoulder Touches
10 DU’s
10 Shoulder Touches
10 DU’s
Start over at the top

Score is # of Shoulder Touches
Scale to KB/DB Push Press,
Post weight in comments
Rx+ =
1,2,3,4,5 HSPU’s and 20 DU’s