WOD

WOD 2018-02-03T07:42:36+00:00

6/21/2018

CrossFit WOD:
Hang Powerclean
3-3-3-3-3-3-3
*building each set*
+
For time:
1 Mile Bike TT

BURN WOD:
“Cardio”
E2MOM x 14
:45 Assault Bike @ tough pace
+
E2MOM x 14
:45 Ski Erg @ tough pace

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6/20/2018

CrossFit WOD:
“Double Two’s”
2000m Row
200 Double Unders
2 Mile Run
*40 minute cap*
**any athlete that wishes to try the Triple 3 may do so**
***athletes that finish early go into core365***

BURN WOD:
“Double Two’s”
2000m Row
200 Double Unders
2 Mile Run
*40 minute cap*
**any athlete that wishes to try the Triple 3 may do so**
***athletes that finish early go into core365***

6/19/2018

CrossFit WOD:
A. Push Press – 5 x 5 rest 2:00 *building each set*
+
AMRAP 9
3 Strict Pull-Ups
3 Strict HSPU
6 Strict Pull-Ups
3 Strict HSPU
9 Strict Pull-Ups
3 Strict HSPU
12/3, 15/3 etc.

BURN WOD:
Tabata:
Pull-Ups
rest 1:00
KB Swings
rest 1:00
Push-Ups
rest 1:00
Hollow Rocks

6/18/2018

CrossFit WOD:
A. Front Rack + Front Foot Elevated Split Squats x 8/leg
rest 1:00 bt sides x 4 sets
+
For time:
50 Wall Ball Shots 30/20
50 Burpee Box Jump Overs 24/20

BURN WOD:
AMRAP 15
2 Burpee Box Jump Overs
10 Wall Ball Shots
4 BBJO
12 Wall Ball Shots
6 BBJO
14 Wall Ball Shots
8/16, 10/18, 12/20 etc.

6/17/2018

CrossFit WOD:
In Groups of 2:
AMRAP 25
300m Medball Run *together*
30 Alt DB Snatch @ 50/35
30 Medball Partner Sit Ups
30 SA DB Hang C+J @ 50/35
*work split however*

6/16/2018

CrossFit WOD:
“Tabata” Something Else
Pull-Ups
Push-Ups
Sit-Ups
Air-Squats
*score = sum of lowest scores per movement*

6/15/2018

CrossFit WOD:
A. Sumo Deadlift – Work to a tough single
+
Running “”Christine””
3 rounds:
500m Run
12 Deadlifts (Bodyweight)
21 Box Jumps 24/20

BURN WOD:
Every 6:00 x 30:00
500m Run
12 KB Deadlifts
21 Box Jumps