TGIF! – 6/29/18

CrossFit Workout

WOD #1 – EMOM 5
5 Chest 2 Bar Pull-ups
3 Handstand Push-ups

WOD #2 – Partner WOD – 17 min
60 Deadlift (115/65)
30 Burpee 2 Plate
60 Front Squat
30 Burpee 2 Plate
60 Push Press
30 Burpee 2 Plate
AMRAP Clean & Jerk (115/65)

WOD #3 – For Time
400m Tire Flip

Skill: Double-Unders

TUESDAY! – 6/26/18

CROSSFIT WORKOUT

WOD 1 – For Time (5 min cap)

60 Toes 2 Bar

WOD 2 – 15 min

EMOM 4 – 15 min

5 Shoulder Press (115/65)

4 Burpee over Bar

1 min rest

EMOM 4

5 Push Press (135/75)

4 Burpee over Bar

1 min rest

EMOM 5

5 Push Jerks (155/85)

4 Burpee over Bar

WOD 3 – AMRAP 15

20 Calorie Row

15 Alternating Dumbbell Snatches (50/35)

10 Kettlebell Swings (Am)(55/35)

MONDAY! – 6/25/18

CROSSFIT WORKOUT

WOD  #1 – EMOM 5

5 Pull-ups

3 Ring Dips

WOD #2 – 15 min

Back Squat – 7 rds x 3 reps

Start @ 65%

Add 10/5 each rd

WOD #3 – EMOM 12

2 Deadlifts (85%)

3 Burpees 2 Plate

5 Kettlebell Swings (Am) (55/35)

WOD #4 – AMRAP 3

Max Reps Toes 2 Bar

SUNDAY! – 6/24/18

CROSSFIT WORKOUT

WOD #1 – EMOM 5

5 Chest 2 Bar Pull-ups

3 Handstand Push-ups

WOD #2 – Snatch Primer – 6 min

3 Muscle Snatches + 3 Overhead Squats
1 Set – 40%,
1 Set – 45%,
3 Sets – 50%

WOD #3 – EMOM 12

On the Minute x 12
Power Snatch + Hang Squat Snatch
Minute 1: 60%
Minute 2: 64%
Minute 3: 68%
Minute 4: Rest
Minute 5: 72%
Minute 6: 76%
Minute 7: 80%
Minute 8: Rest
Minutes 9-10-11: Build to a Heavy Complex

WOD # 4 – 12 min

Every 2:00 x 6 Rounds:
200 Meter Run
Max Kipping Handstand Push-ups Until the 1:20 Mark

 

TGIF! – 6/22/18

CROSSFIT WORKOUT

WOD #1 – 2:10 min

Dart Game x 2500 pts

WOD #2 – AMRAP 30

Max Reps Bench Press (135/55) – when you stop pressing for more than a 1003 count, you’re done!

10 Toes 2 Bar

12 Kettlebell Swings

***score is total Bench Press reps

THURSDAY! – 6/21/18

CROSSFIT WORKOUT

WOD #1 – EMOM 5

5 Chest 2 Bar Pull-ups

5 Handstand Push-ups

WOD #2 – 12 min

4 Reps @ 77%
1 Rep @ 82%
4 Reps @ 77%
1 Rep @ 87%
4 Reps @ 77%
1 Rep @ 92%

WOD #3 – For Time (20 min cap)

3 Rounds For Time:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

 

TUESDAY! – 6/19/18

CrossFit Workout

WOD #1 – 2:10 min

Dart Game x 2500 Pts

WOD #2 – 12 min

On the 2:00 x 6 Sets:
5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

WOD #3 – 20 min

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

Skill:  Double Unders

TGIF! – 6/15/18

CrossFit Workout

WOD #1 – 6 min
5 rds
Prowler Push (D&B) (90/50)

WOD #2 – For Time
“Hammer” – 5 rds
5 Power Cleans (135/75)
10 Front Squats (135/75)
5 Jerks (135/75)
20 Pull-ups

Skill: Double-Unders