CrossFit WOD, June 29, 2020

062920

Weightlifting
Metcon (Weight)
E2MOM for 14 minutes
Odd minutes – 5 push press
Even minutes – 10 box jumps

Metcon
Metcon (Time)
27-21-15-9:
Row for calories
Burpees

CrossFit WOD, June 26, 2020

06262020

Gymnastics
Weighted Pull-ups (5-5-5-5)
Complete 45 second hollow hold after each working set

Metcon
Metcon (AMRAP – Reps)
21 minute EMOM rotating across three stations-
1. 60 Double Unders
2. 20 V-ups
3. Max Handstand Pushups

Score is total HSPUs. You can only score HSPUs if you complete the work required in the previous two intervals

CrossFit WOD, June 25, 2020

06252020

Weightlifting
Front Squat (4-4-4-4)
First rep has a 4 second pause in the bottom of the squat.

First set is 65% 1RM Clean

Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP:

2-4-6-8-etc…climbing ladder of
– Row for Calories
– Squat Cleans 95/65

Metcon (AMRAP – Reps)
12 minute AMRAP

2-4-6-8-etc…climbing ladder of
– 20ft shuttle run (down and back is 1 rep)
– weighted front squat

CrossFit WOD, June 24, 2020

06242020

Weightlifting
Bench Press (6-6-6-6)

Metcon
Metcon (5 Rounds for reps)
5 Rounds:
125 meter run
10 pushups
125 meter run
10 ball slams 50/25
2 minute rest

Work your ass off to earn that rest
Metcon (5 Rounds for reps)
5 Rounds:
125 meter run
10 pushups
125 meter run
10 v ups
2 minute rest

Work your ass off to earn that rest

CrossFit WOD, June 23, 2020

06232020

Metcon
Metcon (Time)
30 reps of
Calories on Machine
Pullups
burpees
box jumps
Single leg toes to bar
calories on machine
DB single arm push press 50/35 (15ea)
dB snatch (15ea)
Russian twists with DB
jumping lunge while holding DB

The workout must be completed in order.
Metcon (Time)
30 reps of
Cal Machine or 400 meter run
Pullups or seated curl to press
burpees
box jumps or step ups
Single leg v-ups
calories on machine or run
single arm push press (15ea)
Object ground to overhead
Russian twists
jumping lunge

The workout must be completed in order.

CrossFit WOD, June 22, 2020

06/22/2020

Weightlifting
Deadlift (7-7-7-7)

Metcon
Metcon (Time)
8 rounds for time
15 Wall Balls 20/14
15 KB Swings 53/35

15-min CAP
Metcon (Time)
8 rounds for time
15 Wall Balls or goblet squat
15 Box jumps/steps

15-min CAP

CrossFit WOD, June 19, 2020

Big Floyd

“BIG FLOYD” (Time)
For Time

800 meter Run
25 Deadlifts (135/95 lb)
25 Burpees
800 meter Run
25 Squat Cleans (135/95 lb)
25 Burpees
800 meter Run
25 Push Presses (135/95 lb)
25 Burpees
800 meter Run
25 Clusters (135/95 lb)
25 Burpees
800 meter Run

Metcon (Time)
For time
400 Row
25 Deadlifts
25 Burpees
400 Meter Row
25 Medball Cleans 20/14
25 Burpees
400 Row
25 Wall Balls
25 Burpees
400 Row

Cap at 25

CrossFit WOD, June 18, 2020

061820

Weightlifting
Shoulder Press (8-8-8-8)

Metcon
Metcon (AMRAP – Reps)
3 minute AMRAPs
1. Dball Over Shoulder 70/50
2. Machine for Cals
3. Handstand Walk / Wall Climbs
4. TGUs 40/25 (DB)
90 second rest between stations. Complete just the 1 movement for 3 minutes getting as many reps as you can.
Metcon (AMRAP – Reps)
3 minute AMRAPs
1. Box Jumps / Broad Jumps
2. 800 Meter Run
3. Handstand Walk / Wall Climbs
4. Situps
90 second rest between stations. Complete just the 1 movement for 3 minutes getting as many reps as you can.

CrossFit WOD, June 17, 2020

06172020

Skill
Metcon
4 sets of
10 Falso Grip Ring Rows
5 Ring Dips (add weight as able) or 20 second hold at support
20 second L Sit or 40 second plank/
Metcon (Time)
3 rounds for time
8 DB Box Step overs 50/35 to 20"
15 ring dips
6 DB Box step overs
15 pullups
Metcon (Time)
3 rounds for time
8 Weighted Box Step overs
15 bench dips
6 Box step overs
15 seated curl to press

CrossFit WOD, June 16, 2020

06162020

Weightlifting
Metcon (Weight)
Snatch – Every 90 seconds for 12 minutes:
2 Snatch Hi Pulls + 2 Hang Snatch + 1 OH Squat

Metcon
Metcon (2 Rounds for reps)
5 minute AMRAP:
15 Power Snatch 75/55
30 Double Unders
rest 2 min
5 min AMRAP
15 Push press 75/55
30 Double Unders
Metcon (2 Rounds for reps)
5 minute AMRAP:
15 KB Swings / Pullups / deadlifts of object
30 Double Unders or 60 singles
rest 2 min
5 min AMRAP
15 Pushups
30 Double Unders