CrossFit WOD, June 12, 2019

By | WODs
Weeded

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Overhead Squat (E2Mx5, 3 Reps Increasing)
Every 2 minutes for 10 minutes, perform 3 Overhead Squats off the rack. Increase the weight each round, dump the bar after your 3 rep when heavy. Record your heaviest 3.

Metcon
Weeded
Every 3 minutes x 5 rounds complete:

200m Run
8 Overhead Squats

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

* Weight should be unbroken for all 8 Reps

Scaling – 1.) 200m Ski/250m Row/600m Bike 2.) OHS weight/Front Squat

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

Accumulate 1 mile of running or walking.
Behind the Neck Push Press (4 x 3, Increasing)
Take off the rack. Increase the weight each set.
Banded Face Pulls (3 x 20)
Band attached to rig, at chin level.

CrossFit WOD, June 10, 2019

By | WODs
Purple Dragon

Warm-up
Warm-up
Coach’s Choice

Metcon
Purple Dragon
30 Min EMOM: 5 Rounds

Min 1 – 50m DBall Carry 70/50#
Min 2 – AMCAP Air Bike
Min 3 – REST
Min 4 – 20 Russian Twist 20/14#
Min 5 – AMRAP Double Unders
Min 6 – REST

* Score is reps accumulated on Min 2 and Min 5.
** DBall can be held on your shoulder

Scaling – 1.) DBall weight 2.) Unweighted twist/Medball weight 3.) DU attempts or Singles (not RX)

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

Accumulate 1 Mile of running or walking.

CrossFit WOD, June 13, 2019

By | WODs
The Eagle Has Landed

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon
9 Min EMOM:

Min 1 – 5 each arm, Seated Single Arm DB Press
Min 2 – 5 each arm, Renegade Row
Min 3 – :30 Handstand Hold/Pike Hold

* Same weight all 3 sets for DB Press. 1 arm at a time.
** Same weight all 3 sets Renegade Row. Alternate arms
*** Practice HS hold (wall, freestand, pike, plank, box)

Metcon
The Eagle Has Landed
16 Min AMRAP:

5 Strict HSPU Rx+/ Seated DB Press 35/20# Rx
15 Box Jumps 24/20"
100m Single Arm OH DB Carry

Rx = 35/20# DB Carry + Press
Rx+ = 50/35# DB Carry + HSPU

Scaling – 1.) Kipping HSPU/DB weight 2.) Box height/Step-ups 3.) DB weight/Farmers carry

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

Accumulate 1 mile of running or walking.
GHD Situps (3 x 10)
Push-ups (3 Max Effort Sets)
Do after each set of GHD.

CrossFit WOD, June 14, 2019

By | WODs
Shimata

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Snatch High Pull + Power Snatch (E2Mx5, Complex AHAP)
Every 2 minutes x 5 Rounds, perform a Snatch High Pull + Power Snatch. Reset after the high pull, increase the weight each round and record your heaviest complex.

Metcon
Shimata
For time: 15 Min Cap

9-7-5
Power Snatch
25-20-15
Toes to Bar

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

* Snatch weight should be heavy singles

Scaling – 1.) Snatch weight 2.) Kipping Knee-ups/V-ups

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

Accumulate 1 mile of running or walking.
Metcon
5 Rounds:

10 V-ups
10 Sit-ups
10 Hollow Rocks

CrossFit WOD, June 15, 2019

By | WODs
The Bends

Warm-up
Warm-up
Coach’s Choice

Metcon
The Bends
For time: 35 Min Cap
w/ a partner!

100-80-60-40-20
Cal Row
25-20-15-10-5
Synchro Burpees over the rower

* Row Cals are split
** Burpees are synchronized and both athletes perform full amount of reps

Scaling – No push-up burpees/Burpees in place

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

Accumulate 1 mile of running or walking.

CrossFit WOD, June 1, 2019

By | WODs
Partner Angie

Warm-up
Warm-up
Coach’s Choice

Metcon
Partner Angie
For time:
w/ a partner!

400m Run (together)
100 Pull-ups
400m Run
100 Push-ups
400m Run
100 Sit-ups
400m Run
100 Air Squats

Extra Work