Month: June 2013

Riddler

WOD 6/18/13   400m Time Trial   AMRAP in 8 minutes: 200m Run 5 Deadlift (225/155)   Rest 5 minutes   AMRAP in 5 minutes: 100m Run 5 Front Squats (135/95)   Rest 5 minutes   AMRAP in 3 minutes: 15 Double Unders 5 DB Push Press (45/30)

Squatterday

WOD 6/17/13 Overhead Squat 5-5-5-5-5  All sets at 70-80% of your max   One set of max rep Overhead Squats at Body Weight – The goal is 15 reps; scale as neccessary   AMRAP in 10 minutes: 15 Russian Swings (55/35) 10 Wall Ball (20/14) 5 Burpees   CrossFit Kids summer camp starts tomorrow at …

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Twilight Zone

WOD 6/14/13 5 Rounds: 10 Front Squats (155/105) 10 Pull-Ups 10 Dumbbell Lunges/leg (45/30) 10 Dumbbell Push Press (45/30) 50 Double Unders   25 minute cut-off   Cash Out: 4 sets of 30 second sprint on the C2 Rower

Positron

WOD 6-12-13 Find a 1RM on: Push Press and Push Jerk AMReP in 7: • 3 Thrusters • 3 Burpees • 6 Thrusters • 6 Burpees • 9 Thrusters • 9 Burpees….etc Once a round is completed, add 3 reps to each movement. Continue through the ladder until time is up. Score is total # …

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Stay Calm & CrossFit

WOD 6/12/13 Clean & Jerk – Find a 1 rep max   Every 30 seconds for 3 minutes: 1 Clean & Jerk (shoot for 70-80% of your max)   With a 12 minute cut-off: 15-10-5-10-15 Box Jumps (24/20) Med-Ball Sit-Ups* (20/14)   *From sit-up position medicine ball touches above your head then below your feet …

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Samson Strength

WOD 6-11-13 Deadlift: Find a 5RM, then a 1RM EMOM for 10 mins: • 5 DL (275/185) • 10 Bar Hops -Rest 2 mins- EMOM for 5 mins: • 3 DL • 7 KB Swings (55/35) *Bar hops: every jump over the bar counts as a rep.