CrossFit WOD, June 17, 2019

By | WODs
Bring A Friend Day

Warm-up
Warm-up
Coach’s Choice

Metcon
Bring A Friend Day 2019
25 Min AMRAP: w/ a friend!

Partner A: Cal Row

Partner B: Complete 2 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats

* Score is calories accumulated on the rower.

* One person is always rowing.

Scaling – 1.) Rack pull-ups/Banded/Jumping 2.) Elevated push-up/Knees on ground

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 mile of running/walking.
Dumbbell Curls (3 x 10 each arm)
Alternating reps, same weight all 3 sets.
One Armed Dumbbell Rows (3 x 10 each arm)
Same weight all 3 sets.

CrossFit WOD, June 18, 2019

By | WODs
Glazed Donut

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Deadlift (E2M x 5, 3 Reps Increasing )
Every 2 minutes for 10 minutes, perform 3 Deadlifts. Increase the weight each round, no dropping between reps and record your heaviest 3.

Metcon
Glazed Donut
10 Min AMRAP:

5 Deadlift
10 Toes to Bar
15 Box Jumps

Rx = 185/125# + 24/20"
Rx+ = 225/155# + 30/24"

Scaling – 1.) Deadlift weight 2.) Kipping knee-ups/V-ups 3.) Box height/step-ups

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 mile of running/walking.
Romanian Deadlift (3 x 12)
Same weight across for all 3 sets.
Single Leg Alternating V-Ups (3 x 20)
10 each leg. Scale to sit-ups/tucks

CrossFit WOD, June 19, 2019

By | WODs
PJC

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (E2M x 5, 3 Reps Increasing )
Every 2 minutes for 10 minutes, perform 3 Front Squats. Increase the weight each round, take the weight from off the rack and record your heaviest 3.

Metcon
PJC
For time: 12 Min Cap

15-10-5
Front Squat
80-60-40
Double Unders

Rx = 135/95# + Doubles
Rx+ = 155/105# + Doubles

Scaling – 1.) Barbell weight 2.) Single unders 160/120/80

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 Mile of running/walking.
Bulgarian Split Squat (3 x 10 each leg)
Perform unweight or with a pair of DB in the Front Rack.
GHD Situps (3 x 10)

CrossFit WOD, June 20, 2019

By | WODs
Nitz

Warm-up
Warm-up
Coach’s Choice

Metcon
Nitz
For time: 30 Min Cap

50 Cal Bike
10 Renegade Row
50 Alternating DB Snatch
10 Renegade Row
50 Burpees over Dumbell
10 Renegade Row
50 Sit-ups
10 Renegade Row
50 American KBS 53/35#
10 Renegade Row
50 Alternating DB Step-out Lunge

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

* Renegade Row = 5 each arm
** Pair of DB for Row and Lunge

Scaling – 1.) DB weight 2.) No push-up burpee/Burpee in place 3.) KB weight/Russian KBS 4.) Lunge weight/Step-out lunges

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 mile of running/walking.
Metcon
Pick a ROMWOD that fits your needs!

CrossFit WOD, June 21, 2019

By | WODs
Watermelon

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Press (E2M x 5, 3 Reps Increasing)
Every 2 minutes for 10 minutes, perform 3 Push Press. Increase the weight each round, take from the rack and record your heaviest 3. No re-dip!

Metcon
Watermelon
4 Rounds for reps:

In 2 Minutes:

200m Run
AMRAP Push Press

: 2 Mins Rest :

Rx = 95/65#
Rx+ = 75/55#

* Score is Push Press reps each round

Scaling – 1.) 200m Ski/250m Row/600m Bike 2.) Push Press weight/DB Press

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 mile of running/walking.
Metcon
3 Rounds:

20 Banded Face Pulls
20 Tri-cep Pull Downs
10 Barbell Rows

: 1:30 rest between sets :

CrossFit WOD, June 11, 2019

By | WODs
Matta

Warm-up
Warm-up
Coach’s Choice

Metcon
Matta
4 Rounds for reps:

5 Min AMRAP:
15 Russian KBS
100m Farmers Carry

: 2 Min Rest :

5 Min AMRAP:
10 DBall Over Shoulder
20m DBall Walking Lunge

: 2 Min Rest :

Repeat.

Rx = 53/35# KB + 70/50# DBall
Rx+ = 70/53# KB + 100/70# DBall

* 50m on Farmers = 1 Rep. 10m on Lunge = 1 Rep
** DBall on shoulder for lunge

Scaling – 1.) KBS/Carry weight 2.) DBall weight/unweighted lunges

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 Mile of running or walking for your June Challenge!
Single Leg RDL (3 x 6-8 each leg)
One KB in hand. Same weight all 3 sets.
Bent Over Row (3 x 12)
Same weight across for all 3 sets.