CrossFit WOD, June 23, 2018

Saturday 6/23/18

Metcon

Warm-up
Run 200m
Then 3 Rounds
10 Air Squats
10 PVC Passthrough
10 Lightweight RKB
Saturday 6/23/18 (AMRAP – Rounds and Reps)
30:00 AMRAP
10 Box Jumps 24/20
20 Burpees
30 Wallballs
40 AKB 53/35
50 Sit-ups

CrossFit WOD, June 22, 2018

S2O EMOM 20

Warm-up
Run 400m
Then
10 push up
10 sit-ups
5 kipping glide

Mobility
1:00 thoracic foam roll
1:00 banded shoulder each side
X2

Metcon
S2O 20EMOM (Time)
20:00 EMOM
Each minute
1 strict press
1 Push Press
1 Push Jerk
Rx 135/95

Score slowest round

MOD
Double-Unders (10:00 to find max unbroken )

CrossFit WOD, June 21, 2018

Mountain Man

Warm-up
Row moderate
800 men
600 women

Mobility
3:00
Foam roll anything that’s tight

Weightlifting
Back Squat (5-5-5-5-5)
60%

Metcon
Mountain Man (AMRAP – Rounds and Reps)
12:00 AMRAP
3 T2B
6 Push-ups
9 Air Squats
12 Mountain Climbers

CrossFit WOD, June 19, 2018

Fight Club

Warm-up
Row 400m
Then 3 rounds
10 sit-ups
10 squats
5 push-ups

Mobility
1:00 thoracic foam roll
1:00 hip flexor foam roll
X2

Weightlifting
Power Snatch (3-3-3-3-3)
60%

Metcon
Fight Club (3 Rounds for reps)
3 Rounds

3:00 AMRAP
20 Slamballs 20/10#
20 Sledgehammers post weight in comments
100m Sprint
rest 1:00 between rounds

run= 1 rep

CrossFit WOD, June 18, 2018

Kelen Helly

Warm-up
8:00 EMOM
150m row Sprint

Mobility
:30 Thread the Needle each side
:30 Pigeon pose each side
x2

Metcon
25:00 Cap
Kelen Helly (Time)
For Time:
1 Round of "Kelly"
2 Rounds of "Helen"
1 Round of "Kelly"

Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

CrossFit WOD, June 15, 2018

Harper

Harper (AMRAP – Rounds)
23-Minute AMRAP of:
9 Chest-To-Bar Pull-Ups
15 Power Cleans, 135#
21 Air Squats
400m Run with 45# plate
In honor of Brad Harper, Phoenix Firefighter of Peoria, Arizona

CrossFit WOD, June 14, 2018

Pec-uliar

Warm-up
Warm-up
6:00 AMRAP
Run/Row 400mx1
Then with remaining time
3 Burpees
5 HR Push-up
7 Sit-ups

Mobility
3 Rounds (Coaches Call)
:30 Door Stretch (pecs) each side
:30 Sphynx

Metcon
PEC-uliar (Distance)
100 Bench Press – 50% of 1RM
200m Run each time bar is racked
Post total meters run. The less the better
reverse whiteboard

Scale by halving the reps and/or the running
Put weight in comments

Metcon
Metcon (AMRAP Rounds and Reps) (AMRAP – Rounds and Reps)
4 Rounds with :90 second rest between
3:00 AMRAP
Door to Stop Sign (50m approx)
Overhead Plate Carry 45/35#
10 WB Throw at wall from 16/12 feet
20/14#
10 Sit-ups with plate
*pick up each round where left off. Score total rounds/reps

Scale weights

CrossFit WOD, June 13, 2018

Tabata This

Warm-up
3 Rounds
Row 100
10 Lunges
10 PVC Passthrough
5 Reach up/ Reach through Legs

Weightlifting
15:00 Cap
Deadlift (5-5-5-5-5)
50-55-60-65-70%

Metcon
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