CrossFit WOD, June 12, 2018

Cement Mixer

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
Run 200m
10 Shoulder Press (Bar)
10 Straight-leg Deadlift
10 KB Swings (light)

Weightlifting
Shoulder Press (3-3-3-3-3)
70%

Metcon
Cement Mixer (Time)
Every 3:00 for 7 Sets:
300 Meter Run
8 Toes-to-Bar
Rx+ = 400m, 12 T2B
SCORE IS YOUR SLOWEST ROUND

CrossFit WOD, June 11, 2018

The Good Gone Bad

Warm-up
6:00
Row 400 once
then finish time with
10 Air Squats
10 Ring Rows
10 Sit-ups

Mobility
:30 Thread needle
1:00 Sampson
x2

Weightlifting
Back Squat (3-3-3-3-AMRAP)
70%

Metcon
The Good Gone Bad (3 Rounds for reps)
3 Rounds for Reps
1:00 Wallball 20/14
1:00 Push Press 75/55#
1:00 Box Jumps 24/20
1:00 Pull-up
1:00 Ab-mat sit-ups
1:00 Rest
rx+ 30/24, 95/75, c2b, GHD

CrossFit WOD, June 9, 2018

1 Run Mile, KB Swings, Goblet Squats

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
200m Run
10 KB Swings (light)
15 Air Squats

Metcon
1 Mile Run, KB Swings, Goblet Squats (Time)
Run 1 Mile
21 KB Swings 53/35#
21 Goblet Squats 53/35#
Run 800 Meters
15 Kettlebell Swings
15 Goblet Squats
Run 400 Meters
9 Kettlebell Swings
9 Goblet Squats
Rx+ = 70# / 53#

* Scale to Partner WOD by
alternating runs of 4×400’s,
4×200’s and 4×100’s and
sharing reps of 42, 30, 18 and
reducing weight.

CrossFit WOD, June 8, 2018

Bar Lunch

Warm-up
Row 400
Then 3 Rounds
10 Banded Good Morning
10 Band Lat pulldowns
5 Straight leg DL empty bar

Mobility
1:00 Wall Straddle
1:00 pigeon pose each side
X2

Weightlifting
Deadlift (3-3-3-AMRAP)
60%
(Not 70-80 or 90. Those are coming. It’s 60%. Look at the graph to figure it)

Metcon
Bar Lunch (Time)
5 Rounds
3 BMU
20 OH Lunges 45/35#
Light Bar Lunch (Time)
5 Rounds
10 Pull-up
20 OH Lunges 35/25#

CrossFit WOD, June 7, 2018

The Pressbox

Warm-up
6:00 EMOM
1: Run 100 + 5 Broad Jumps
2: 5 Push-Ups + 5 Air Squats

Mobility
Couch Stretch :30 each side
Thread The Needle :30 each side
Repeat 1x

Weightlifting
20:00 Cap
Shoulder Press (3x3x3xAMRAP)
15 Min CAP
50%, 55%, 60%, 65%
Score last set reps AMRAP

Metcon
The Pressbox (Weight)
18:00 EMOM
1. Run 200
2. 9 Push Press 115/75#
3. 12 Box Jumps 24/20"

Rx+
Run 250
155//95#
30/24"

One movement per minute
1:00 run 2:00 PP, 3:00 box repeat 6x
Post weight and rx or rx+

Metcon
The Pressbox (scaled) (Weight)
18:00 EMOM
1. Run/Row 200
2. 9 Push Press 60% of 1RM
3. 12 Box Step-ups 20/16"

Scale weights or box to your ability

CrossFit WOD, June 6, 2018

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 5, 2018

10! Wallballs, Pull-ups

Warm-up
Warm-up
Arm/Leg Swings
250m Row
2 Rounds of:
10 Kipping Glides
15 Ab-mat Sit-ups
20-50 DU/SU’s

MOD
complete 1 and 2
5:00 EMOM T2B (5 Rounds for reps)
Scale to Knee Raises or Sit-ups
Tabata DU’s / SU’s (AMRAP – Reps)

Metcon
10-9-8-7-6-5-4-3-2-1
10! Wallballs, Pull-ups (Time)
10!
Wall Balls 20/14#
Pull-ups
Rx+ = 25/20# Ball and C2B Pull-ups

CrossFit WOD, June 4, 2018

Fast Times

Warm-up
10:00 EMOM
Even Row 200M
Odd 15 Air Squats

Mobility
1:00 Banded Tricep/Lat Stretch Each Side
:30 Overhead Band pull apart
:30 Bottom Squat
x2

Metcon
Fast Times (4 Rounds for reps)
8:00 AMRAP
20 Slamballs 20/10#
20 Pushup
rest 4:00
6:00 AMRAP
Run 200
20 Sit-up
Rest 3:00
4:00 AMRAP
10 Slamballs
10 Push-up
Rest 2:00
2:00 AMRAP
Run 100
10 Sit-ups

CrossFit WOD, June 2, 2018

Just a Little EMOM

Metcon

Warm-up
Run 400
25 Air Squats
Row 200
Just a Little EMOM (8 Rounds for reps)
40:00 EMOM
0:00-4:00 10 Calorie Row Rx+ 12
5:00-9:00 10 RKB 53/35# Rx+ 70/53#
10:00-14:00 8 Push-up
15:00-19:00 10 Lunges (walking or in place)
20:00-24:00 Sprint 100m Rx+ 200m
25:00-29:00 6 Pull-up Rx+ C2B
30:00-34:00 15 Sit-Ups Rx+ GHD
35:00-39:00 6 Burpees

CrossFit WOD, June 1, 2018

The Chief

Warm-up
6:00
Row 250 once
5 ring rows
10 lunges
5 squats

Mobility
:30 thread the needle
:30 twisted cross
X2

Weightlifting
Back Squat (3-3-3-3-3)
70% across

Metcon
The Chief (AMRAP – Rounds and Reps)
5 Rounds

Max in 3:00
3 Power Cleans 135/95#
6 push-ups
9 Squats
Rest 1:00 between rounds