CrossFit WOD, June 30, 2020

By WODs

200630

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Press (E2:30 x 5, 5 Reps Increasing)
Every 2:30 for 5 Rounds, perform 5 Push Press. Increase the weight to your comfort level each round. Record your heaviest 5.

If you do not have a barbell, perform 5 sets of 7 w/ a pair of DB or odd object.

Metcon
200630 (AMRAP – Rounds and Reps)
9 Min AMRAP:

9 Push Press
9 Bent Over BB Row
9 Sit-outs

Rx = 95/65#
Rx+ = 115/75#

* STIMULUS * Unbroken weight for your PP and Rows. Set the pace from round 1 and try to maintain.

Mods –
1.) PP weight/DB Press
2.) Row weight/DB Row
3.) Sit-out extension

Extra Work

CrossFit WOD, July 2, 2020

By WODs

200702

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (E2:30 x 5, 5 Reps Increasing)
Every 2:30 x 5 rounds, perform 5 reps. Increase the weight each round to your comfort level. Record your heaviest 5.

Metcon
200702 (Time)
For time: 15 Min Cap

22-16-10-4
DB Box Step-over 24/20"
40 Double Unders after each set

Rx = 35/20#
Rx+ = 50/35#

* STIMULUS * Smooth and steady on the box. DB at waist for step-overs.

Mods –
1.) Step-over weight/single DB
2.) Single Unders/Jumping jacks

Extra Work

CrossFit WOD, July 3, 2020

By WODs

200703

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon (Weight)
9 Min EMOM:

Min 1 – 10 DB Side Raises (each arm)
Min 2 – 10 Single Arm Seated DB Press (5/5)
Min 3 – 8 V-ups/Tuck-ups

* Same weight for all 3 sets. Can do both arms at the same time
** 10 total. Same weight all 3
*** Modify as needed

Metcon
200703 (5 Rounds for reps)
5 Rounds for completion time:

In 3 minutes:
200m Run
10 Toes to Bar
30 Mountain Climbers
* Rest remaining time *

Rx+ = Toes to Bar
Rx = V-ups

* STIMULUS * Gently push the run. Feel free to mix and match the T2B and start working on the bars again. Score is completion time of each round.

Mods –
1.) 200m Row/6oom Bike/1 min max cardio
2.) Tuck-ups/Sit-ups
3.) Elevated mountains

Extra Work
Metcon (3 Rounds for reps)
3 sets –

:30 work, :10 rest
Flutter Kicks
Hollow Hold
Superman Hold

CrossFit WOD, July 4, 2020

By WODs

Independence Day

Warm-up
Warm-up
Coach’s Choice

200m Run Together
10 KB Deadlift
10 Step-ups
10 Down dog to Seal
10 Air Squats
10 Russian Swings
10 Box Jumps
5 Hip Snaps
5 Thrusters
5 Burpees
10 Wall Balls

Metcon
Partner Whitten (Time)
5 Rounds for time: 50 Min Cap
w/ a Partner

22 Russian KB Swing 70/53#
22 Box Jumps 24/20"
400m Run (together)
22 Burpees
22 Wall Balls 20/14#

We continue our July 4th tradition!

CrossFit WOD, June 29, 2020

By WODs

200629

Warm-up
Warm-up
Coach’s Choice

Metcon
200629 (6 Rounds for reps)
30 Min EMOM:

Min 1 – 100m Run
Min 2 – 14 Alt DB Snatch
Min 3 – 50m Single Arm OH DB Carry
Min 4 – AMRAP 10m Broad Jump
Min 5 – REST

Rx = 35/20#
Rx+ = 50/35#

* STIMULUS * Move with intention and slow to recover post-Murph. Unbroken weight for your Snatches and Carry. Full extension after landing broad jump.

Mods –
1.) 100m Row/300m Bike
2.) DB weight
3.) Lunges/Jump depth

Extra Work