Month: June 2020

CrossFit WOD, June 15, 2020

WOD for 6.16.20 Warm-up Burgener Warm-up BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a …

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CrossFit WOD, June 13, 2020

WOD for 6.13.20 Workout Of The Day Metcon (Time) "Floyd" For Time 1,600 meter Run 30 Burpees 800 meter Run 20 Burpees 400 meter Run 10 Burpees 400 meter Run 20 Burpees 800 meter Run 30 Burpees 1,600 meter Run

CrossFit WOD, June 12, 2020

WOD fr 6.12.20 Warm-up General Warm-Up #1 3 sets Row 1:00 or Air Bike 1:00 10 forward/back single leg swings 10 side to side single leg swings 5 plank walk outs (inch worm with no push-up) 5 push ups Workout Of The Day Metcon (Time) For Time (or not) 21-18-15-12-9-6 Front Rack Lunges (115/75lbs) Toes …

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CrossFit WOD, June 11, 2020

WOD for 6.11.20 Warm-up The CrossFit Warm-up 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Sub Supermans for the Back Extensions Strength Push Press (Take 10 Minutes Build to a 1RM) Workout Of The Day Metcon (Time) 5 Rounds For Time 20 Box Jump Overs …

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CrossFit WOD, June 9, 2020

WOD for 6.9.20 Warm-up Warm-up 2 Rounds 10 Kang Squats 10 Leg Swings side to side 10 Toy Soldiers 5 World’s Greatest Stretch/side 10 Up to Down Dogs Workout Of The Day Metcon (Time) For Time 3000/2100m Ski 300 Double Unders 3000/2100m Ski

CrossFit WOD, June 8, 2020

06.08.20 Warm-up General Warm-Up #1 3 Rounds Bike 15/10 Calories 5 World’s Greatest Stretch 5 Open Books Per Side 5 Hip Crossovers/side Workout Of The Day Metcon (Time) 3 Rounds For Time 500m Run 30 Medicine Ball Cleans (20/14lbs) 15 Push Jerks @ 135/95lbs

CrossFit WOD, June 5, 2020

WOD for 6.5.20 Under pressure your don’t rise to the occasion. You sink to the level of your training. Workout Of The Day Metcon (Time) 3 Rounds For Time 21/18 Calorie Assault Bike 15 Pull-Ups 9 Overhead Squats @ 115/75lbs

CrossFit WOD, June 4, 2020

WOD for 6.4.20 "Comfort is the enemy of success" Strength Front Squat (2 x 10 @ 60% 2 x 8 @ 65% 2 x 6 @ 70%) Accessory Work (Optional) Metcon 3 Rounds 20 Back Rack Step-Ups to 20" Box 10/side Single Leg Glute Bridge 10 Strict Toes To Bar