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WOD Blog

CrossFit WOD, June 21, 2018

180621 Warm-up Rowling 100M x 3 ea. 10 Slider Reverse V Up 10 Slider Reverse Lunge, Side Lunge (if possible) 5 ea. cossack squats :30 Bar Hang x 2 10 Lat Pull Down, 10 Scap Pull Down Weighted Pull-ups (6 x 4) use the SAME weight for all pull ups – no shrimping! *superset this…
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CrossFit WOD, June 20, 2018

180620 Warm-up The Warm Up Metcon (Time) 30 Min EMOM: 1. 15 Box Jumps 2. 12 Toes to Bar 3. 18/16 Calorie Row 4. 18/13 Push Ups 5. Rest *enter 30 min for time but pay attention to RX or not

CrossFit WOD, June 19, 2018

180619 Warm-up Tabata Air Squats Banded Shuffle Leg Swings Frog Jumps + Jog x 3 Back Squat (3) Take 14 minutes to work to a heavy triple Metcon (Time) Buy – In: 50 Sit Ups 3 Rounds 400M Run 15 Front Squats (135/95)* *every time you drop – do 8 Burpees

CrossFit WOD, June 18, 2018

180618 Warm-up 3:00 Double Unders 10 Cubans, Shoulder Shockers, Push Ups, T’s Bench Press (8 8 8 8) 60, 65, 70, 75-80% Superset with Single Leg Explosive Jump to Height (2 ea. leg/round) Metcon (Time) 2 Rounds 75 Double-Unders 8 Bar Muscle Ups* 75 Double-Unders 15 Chest to Bar Pull Ups OH KB Walk 44/26**…
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CrossFit WOD, June 17, 2018

180617 Warm-up Gymnastics Warm Up Stretching 15 MIN Metcon 3x Max Effort 1. Deficit Strict HSPU 2. Strict Ring Dips Metcon 15AMRAP 20 Ring Support Swings 10 Ring Swings :15 False Grip Hang Rings or Bar X HSW

CrossFit WOD, June 16, 2018

180616 Metcon (Time) 14MIN TIME CAP 15 Burpees Over Concept 2 Erg 40/30 Calorie Row 15 Burpees Over Concept 2 Erg 40/30 Calorie Row 15 Burpees Over Concept 2 Erg Warm-up Row 500M PVC Pass Through, Gandalf Stretch, Sink Stretch, OHS PVC Snatch Drills Pulls, snatch balance, power snatch, full snatch Snatch (1) in remaining…
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CrossFit WOD, June 15, 2018

180615 Warm-up The Warm Up Metcon (Time) 12MIN TIME CAP 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar

CrossFit WOD, June 14, 2018

180614 Warm-up 600M Jog 3:00 Pancake Stretch 1:00 Butterfly Stretch 1:00 Gandalf Stretch x 2 PVC Warm Up + Demo Push Press (3 +3) Do 3 Push Press and then 3 Push Jerk work up to heavy in 12 min Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

CrossFit WOD, June 13, 2018

180613 Warm-up 2 Rounds Run 200M 3 Inch Worm 8 Good Mornings (PVC) 10 Deadlifts (PVC) DL Warm Up (PVC) Deadlift (5 5 5 5) 4 EMOM 5 Reps each minute 315/225 Are You A Superhero? (Time) Are You A Superhero? Run 400M 30 Burpee Pull Up 3:00 Weighted Bar Hang (25/19) Run 400M (w/…
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CrossFit WOD, June 12, 2018

180612 Warm-up Run 600M :20//:10 Plate Jumps x 3 Banded Lateral Jump x 8 Dynamic Stretches Metcon (AMRAP – Rounds and Reps) Do 4 Rounds of 2:00 Work 1:00 Rest During each 2:00 minute period do: 4 Thruster (145/100) 16 Lateral Jumps 16 Double Unders Metcon (Time) *DO AFTER WOD: 3 Rounds 4 Partner GHD…
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