CrossFit WOD, June 4, 2019
6.4.2019Metcon (Time)2 mile run Flat mile straight into Hill MileMetcon (AMRAP - Rounds and Reps)9 min AMRAP 4 Clusters 75/55 (rx+) 115/75 8 Push Ups [...]
6.4.2019Metcon (Time)2 mile run Flat mile straight into Hill MileMetcon (AMRAP - Rounds and Reps)9 min AMRAP 4 Clusters 75/55 (rx+) 115/75 8 Push Ups [...]
6.3.2019Push Jerk (5x3 80-85%)Metcon (AMRAP - Rounds)16 min EMOM 1. Row 12/8 (rx+) 15/12 2. 15 Wall Balls 20/14 3. 16 DB Snatch 30/20 (rx+) [...]
6.2.2019Deadlift (5x5 75-80%)Metcon (Time)10-9-8-7-6-5-4-3-2-1 Hang Power Snatch 95/65 Burpees over the bar Toes to BarBonus Abs3x10 Ab Wheel 1 Min Plank]
6.1.2019Skill WorkLandminesMetcon (Time)6 RFT 8 Front Squat 95/65 (rx+) 115/75 100 M Sprint 12 Dumbbell Box Step Ups 30/20 (rx+) 50/35 1 minute rest at [...]
5.30.2019Push Press (5x5 70-75%)Metcon (Time)min 0-10 for time 21-15-9 Deadlift 155/105 (rx+) 225/155 Box Jump OversMetcon (AMRAP - Rounds and Reps)at minute 10 6 min [...]
5.29.2019Clean (squat - 5x2 80%)Metcon (Time)5 RFT 200 M Run 10 Hang Power Clean 75/55 (rx+) 115/75 8 S2OH
5.28.2019Accessory Work3x6 ATY Bulgarian Split Squat Cuban PressMetcon (AMRAP - Rounds and Reps)2 --> 5 min amraps 3 minute rest between. Pick up where you [...]
5.27.20198am and 9:30am - MURPHMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or [...]
5.26.20191 wod 9:00amSkill WorkDouble Under PracticeMetcon (AMRAP - Rounds and Reps)3--> 4 min amraps 8 HPC 75/55 12 Lateral Jumps Over the Bar 14 Kayakers [...]
5.25.20191 WOD 8amEfficiency5 x 100M Row Record fastest Row 100m Row (Time)100m RowMetcon (Time)21-15-9 thrusters 75/55 (rx+) 95/65 Toes 2 BarMetcon (AMRAP - Rounds and [...]