CrossFit WOD, June 3, 2020

Wednesday Shoulder Press (5 x 6 reps ) EMOM 10 Odd – 6 shoulder press Even – 12 barbell bentover rows May build Metcon (AMRAP – Rounds and Reps) 12 min Amrap 8 shoulder to overhead 16 weighted step ups ( 8 each leg)

CrossFit WOD, June 2, 2020

Tuesday Metcon (Time) 5 rounds Front Squat (15-12-9-6-3) or Squat Clean (10-8-6-4-2) 20 Abmat sit ups or V-ups 200 m run Rest 1 min after each completed round during this time you may go up in weight (weight can get challenging but should be solid with no misses) Make sure full rest it taken Cap: 24 min cap

CrossFit WOD, June 1, 2020

Monday- Outdoor Workout Metcon (AMRAP – Rounds and Reps) 21 min Amrap 10 Deadlifts 15/12 cal bike ( C2 Bike 25/21) 20 Wall Balls For many this will be the first day lifting or hitting a workout a intensity We will be making sure that everything you do is safe above all else these outdoor workouts will be a good transition back to group training.

CrossFit WOD, May 30, 2020

Saturday Space Force (Time) For time 30 thrusters (115/75) 30 power cleans 30 push jerks 30 overhead squats 30 front squats EMOM 60 ft shuttle run (30 ft one way 30 ft back) May sub 5 burpees If no bar do 40 with dB/kB or odd object Workout begins with run Weight should be light to medium a touch and go weight

CrossFit WOD, May 29, 2020

Friday Heavy and Hard Chief (AMRAP – Rounds and Reps) 5 rounds of 3 min Amrap 2 power cleans (185/135) 6 push up or handstand push ups 10 wall balls or air squats Rest 1 min between rounds Power clean can be changed to 6 Swings 8 odd object ground to shoulder

CrossFit WOD, May 28, 2020

Thursday Metcon (Time) 10 rounds for time 250/200 m row or 14/12 bike 8 each side DB hc and jerk (50/35) 10 toes to bar or 15 v-up If no dumbell 6 barbell hc and jerk (95/65) – light Or 8 kB hang snatches each side If no bike or row Run 200 m

CrossFit WOD, May 27, 2020

Wednesay Front Squat (3-3-3-3-3-3 (every 90 sec increasing) ) May do 3 squat cleans if doing in workout If doing with lighter weight or limited equipment Do 6 each side front loaded step back lunge Metcon (Time) 5 rounds for time 400 m run 6 squat cleans or 10 squats (185/125) 20 box jump or step overs 24/20 500 row 25 cal bike 20 burpees Squat clean is Rx weight only or a challenging weight Read more…

CrossFit WOD, May 26, 2020

Tuesday Metcon (Time) 3 rounds for time 20 deadlifts 30 double unders 20 shoulder to overhead 30 double unders 20 hang power clean or Russian KB swings 30 double unders If you have a barbell and you want to treat like a strengh workout fee free to lower reps to 10-15 but with a heavy weight Double under 50 singles Or 30 jumping jacks

CrossFit WOD, May 22, 2020

Friday Metcon (Time) 10 down to 1 Ground to overhead (155/105) Burpees 100 m sprint Ground to overhead Should be on the challenging side If only have limited equip or light weight use a 20-2 rep scheme for ground to overhead DB – do alt dB snatches KB- American KB swing Odd object – ground to overhead If cannot run do a 30 second wall sit