CrossFit WOD, June 23, 2018

Saturday WOD

Metcon
Metcon
The 49

49 Calorie Row
49 Abmat Sit-ups
49 Box Jumps (24/20)
49 KB Swings (53/35)
49 Burpees
49 Walking Lunges (total)
49 Push-Ups
49 Double Unders
49 Wallballs (20/14)
49 Ring Rows
49 Air Squats
490m Run (Partners, do this together)

49 reps to represent the 49 victims. 12 movements for the date of the attack.

RX: Complete with a Partner
RX+: Complete alone

CrossFit WOD, June 22, 2018

Friday WOD

Warm-up
Warm-up
Run 400m

Shoulder Mobility:
– Twisted Cross/Thread the Needle

2 rounds:
– 25 Jumping Jacks
– 10 Ring Rows
– 10 Lunges w/ OH Reach
– 3 Wall Walks

Gymnastics
Weighted Pull-ups (4×3)
Superset with ME HS Hold
– 30-60 seconds
– Rest 90 sec – 2 min

Scale for pull-ups:
– Strict Un-Weighted or Negatives

Metcon
Metcon
Tabata Mash-Up of:
– KB Deadlifts 53/35
– Cals – Air Bike
– Lunges (Stationary) w/ single KB in Front Rack 53/35

Rotate movements each interval
For example- 8 rounds of:
20 sec – KB Deadlifts
10 sec – Rest
20 sec – Cals on Bike
10 sec – Rest
20 sec – ME Lunges
10 sec – Rest

CrossFit WOD, June 21, 2018

Thursday WOD

Warm-up
Warm-up
Run 400m

2 Rounds:
– 10 Yoga Push-Ups
– 15 KB Swings
– 20 Single Leg DL (10 ea leg)

Group BB Warm-Up – 2x:
– 5 DL
– 5 HPC
– 5 FS
– 5 PP

Metcon
Metcon
For time:
15 Clean & Jerks 135/95
12 Clean & Jerks 185/135
9 Clean & Jerks 225/155

Athlete’s choice – squat or power cleans

Midline
Annie
50-40-30-20-10
Double-unders
Sit-ups

Utilize this as DU Practice if athlete does not have double unders
– Jump Height
– Arm Positioning
– Rope Speed

CrossFit WOD, June 20, 2018

Wednesday WOD

Warm-up
Warm-up
"Rowling"
– 2 or 3 athletes per rower
– 5 "frames" for each athlete to attempt to row exactly 100m with FULL pulls – rotate athletes each frame
– Athlete must perform 3 "1 and 1/4 Air Squats" per meter over/under 100 as penalty then squat hold while other athlete rows their frame

Strength
Back Squat (3,2,1,3,2,1)
Find a challenging set of 3, then heavier set of 2 then heavier set of 1. Drop weight down but slightly more than the original set of 3, then a heavier set of 2 and heavier set of 1.

Rest 90 sec – 2 min between heavy sets.

Metcon
Metcon
20 min AMRAP:

– 5 Chest to Bar Pull Ups
– 10 Wall Balls 20/14
– 15 KB Swings 53/35

CrossFit WOD, June 19, 2018

Tuesday WOD

Warm-up
Warm-up
Row 500m

Hip/Shoulder Mobility
– PVC Pass-Throughs/PVC Archer
– Pigeon/Spiderman

3 Rounds:
– 10 Banded Good Mornings
– 10 Hollow/Arch Kip Swings on Pull-Up Bar
– 10 Walking Lunges w/ Torso Twist
– 10 V-Ups

Strength
Snatch Pull (5×3 – Ascending)
– Complete set every 90 seconds
– Each working set should be 100%+ of 1RM Snatch

Metcon
Metcon
2 Rounds for time:
– 22 Toes to Bar
– 22 Hang Power Snatch 115/80

CrossFit WOD, June 18, 2018

Monday WOD

Warm-up
Warm-up
Run 400m

Hip Mobility
– Pigeon/Spiderman
– Wall Squat (lay on ground/hips close to wall/feet wide on wall/knees over feet)

2 Rounds –
– 10 Banded Pull Aparts
– 10 KB Swings
– 10 KB Goblet Squats
– 10 KB Push Press (5 ea arm)

CrossFit WOD, June 16, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
In Teams of 2:

– In 8 mins:
– 2k/1.5k Row (switch each 500m/375m)
– Max Reps Burpees Jumping to Plate

– In 10 mins:
– 2k/1.5k Row (switch each 500m/375m)
– Max Ground to OH with Plate 45/25

– In 12 min:
– 2k/1.5k Row (switch each 500m/375m)
– Max OH Lunge with Plate 45/25

Score is amount of reps completed in each section excluding row meters.

Scale row so that at least 90 seconds are left on clock for other movement in each section.

CrossFit WOD, June 15, 2018

Friday WOD

Warm-up
Warm-up
Row 500m

Shoulder/Hip Mobility
– Twisted Cross/Thread the Needle
– Pigeon/Spiderman

2 Rounds:
– 10 KB Swings
– 10 KB Goblet Squats
– 10 Single Arm KB Push Press (5 ea arm)

Strength
Bench Press (5×3 – Ascending)

Metcon
Metcon
10 min AMRAP:

3, 6, 9, 12, 15, 18 and so on…
– Thruster (95/65)
– Toes to Bar

CrossFit WOD, June 14, 2018

Thursday WOD

Warm-up
Warm-up
Row 500m

3 rounds:
– 10 Banded Good Mornings
– 10 Walking Lunges
– 10 Ring Rows
– 3 Wall Walks

Group Barbell Warm-Up – 2x
– 5 DL
– 5 HPC
– 5 FS
– 5 PP

Strength
Deadlift (7-5-3)
Find challenging set of 7, set of 5 and set of 3 — not maximal

Metcon
Metcon
3 Rounds for time:
– 2 Rounds of Cindy
– 1 Round DT

1 Round of Cindy is:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats

1 Round of DT is:
– 12 Deadlifts 155/105
– 9 Hang Power Cleans 155/105
– 6 Push Jerks 155/105

** – Credit: CrossFit Linchpin

CrossFit WOD, June 13, 2018

Wednesday WOD

Warm-up
Warm-up
Row 500m

3 rounds:
– 10 Banded Good Mornings
– 10 Walking Lunges
– 10 Ring Rows
– 3 Wall Walks

Group Barbell Warm-Up – 2x
– 5 DL
– 5 HPC
– 5 FS
– 5 PP

Strength
Deadlift (7-5-3)
Find challenging set of 7, set of 5 and set of 3 — not maximal

Metcon
Metcon
3 Rounds for time:
– 2 Rounds of Cindy
– 1 Round DT

1 Round of Cindy is:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats

1 Round of DT is:
– 12 Deadlifts 155/105
– 9 Hang Power Cleans 155/105
– 6 Push Jerks 155/105

** – Credit: CrossFit Linchpin