24th
10 RFT
15 Wallballs
10 Pushups
Run 100m
1 Rope Climb / 3 Rope Climbs
Wod-CrossFit-Wednesday- 06/23/2021
23rd
18 Min AMRAP
30/22 Calorie BIke, Ski, Row
30 Box Jump Overs
30 Deadlifts; 155/105
30/22 Calorie Bike, Ski, Rpw
20 Burpees
20 Deadlifts 225/155
30/22 Calorie Ski, Row Bike
10 Burpee Box Jumps
10 Deadlifts 275/185
Comments
Wod-CrossFit-Tuesday- 06/22/2021
22nd
Squat Clean; Work to a Heavy Single in 12 Min
+
4 RFT
15 Hang Power Snatches; 75/55
50 Air Squats
* Cash-Out Run 800m
Comments
Wod-CrossFit-Monday-06/21/2021
21st
EMOM x16 Min
1st – Hang Power Clean x6-8 reps
2nd – Situp x15 reps
3rd – Thruster x6-8 reps
4th – 40 dubs/80 singles
**RX Weight is 135/95 on Hang Power Cleans and Thrusters
+
6 RFT
Run 100m
10/8 Calorie Bike, Ski, Row
* Perform 50 Russian KB Swings after round 3 53/35
Comments
Wod-CrossFit-Friday-06/18/2021
For Time
80 Air Squats
40/32 Calorie BIke/Ski/Row
20 SHoulder to Overhead 135/95
60 Air Squats
30/24 Calorie BIke/Ski/Row
15 Shoulder to Overhead; 135/95
40 Air Squats
20/16 Calorie BIke/Ski/Row
10 Shoulder to Overhead; 135/95
Comments
Wod-CrossFit-Thursday-06/17/2021
For Time
Run 800m
35 Wall Balls
35 KB Swings
35 Burpees
35 KB Swings
35 Wall Balls
Run 800m
Comments
Wod-CrossFit-Wedsday-06/16/2021
8 Min AMRAP
10 Pullups
5 Power Cleans
25 Dubs/50 Sindles
+
3 Rounds NFT
15 Seated DB Strict Press
15 Dual DB Bent Over Row
30 Banded Tricep Extension
Comments
Wod-CrossFit-Tuesday-06/15/2021
EMOM x12 MIN
3 Position Snatch; Mid Thigh + Knee + Floor
— building to a tough is fine is you’re comfortable, otherwise keep it technical
+
20 Min AMRAP
20/16 Calorie BIke/Ski/Row
20 HR Pushups
20 Power Snatches; 75/55
Comments
Wod-CrossFit-Monday-06/14/2021
A. EMOM x15 Min
1st; Bench Press x6 Reps (moderate across)
2nd; 8 Burpee Box Jumps; 24/20
3rd; Ski or Row 10/8 Calories
+
2 Rounds
30 Alternating DB Snatch; 50/35
20 T2B
Cash Out
Run 800m
Comments
Wod-CrossFit-Friday-06/11/2021
11th
10 Rounds
4 Box Jumps
1 Rope Climb (3 rope planks)
– rest 4 min
10 Rounds
8/6 Calorie Bike,Ski,Row
4 Deadlifts 225/155
Comments