CrossFit WOD, June 15, 2019


Power Snatch (1-1-1-1-1….)
Working on a straight pull, full hip extension, and then speed under the bar. Build to a heavy rep.
Flobber Clobber (Time)
3 Rounds of
10 DL (135/93)
10 Burpees
10 Thrusters (135/93)
20 Thrusters (115/73)
30 Thrusters (95/63)

CrossFit WOD, June 14, 2019


SWF (Time)
5 Rounds for time of:
20 Wall Balls
10 KB Swings
20 Box Jumps
10 Toes to Bar
20 Double Unders

RX 14/10, 53/35, 20
RX+ 20/14, 70/53, 24/20

22 minute time limit. No ego.

CrossFit WOD, June 13, 2019


Jerk from the rack (Weight)
Go over push jerk and split jerk. Then take time to build to something relatively heavy, athletes can choose what type of jerk they want to perform.
Metcon (AMRAP – Rounds and Reps)
With a Partner:

16 Minute AMRAP
You go I go style*

10 Devil’s Presses Each (50/35)
2 Rope Climbs Each
10 Double Front Rack Lunges Each (50s/30s)
2 Rope Climbs Each
10 Ground to Over Shoulder (30/20 medball/slamball)
2 Rope Climbs Each

CrossFit WOD, June 12, 2019

Weirdo Wednesday

Metcon (Time)
50 Calorie Row/Bike/Ski
50 Push Ups

40 Calorie Row/Bike/Ski
40 Toes To Bar

30 Calorie Row/Bike/Ski
30 Strict Pull Ups

20 Calorie Row/Bike/Ski
20 Strict HSPU

10 Calorie Row/Bike/Ski
10 Ring Dips

This is only KIND OF for time. I want you to push very hard on the calories, but then take your time and use really good form for all of the movements in between. It’s okay if it takes a really long time. If you’re doing singles but are still able to keep moving relatively well, keep at it.

Scale to something that is still tough.

CrossFit WOD, June 11, 2019


Ring Muscle Up Progression Low Rings:

False Grip
False Grip Row to Chest
False Grip Transition
False Grip Transition with feet further forward
False Grip Transition to Dip
Strict MU

“Swarzenegger” (Time)
800 run
200 dubs
50 Wallballs (20/12) 11′ foot target/10′
25 pull-ups
800 run
200 dubs
50 burpees
25 pull-ups
800 run