CrossFit WOD, June 19, 2018

180619 (practice) Warm-up Warm-up coach led Metcon Metcon (AMRAP – Reps) 5RNFT ME shoulder press @80% 10 box jumps (30/24) rest as needed between rounds Metcon Metcon (Time) 21 thrusters (75/55) 21 hr push-ups 400m run 15 thrusters 15 hr push-ups 400m run 9...

CrossFit WOD, June 18, 2018

180618 (practice) Warm-up Warm-up coach led Metcon Back Squat (5-5-5-5-5) 70% across Metcon Metcon (AMRAP – Rounds) E2MOM 20 5 squat clean and jerks rounds 1-5 (135/95) rounds 6-10 (165/115) Mobility and...

CrossFit WOD, June 15, 2018

180615 (competition) Warm-up Warm-up coach led Metcon Shoulder Press (2-2-2-2-2) climbing Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row...

CrossFit WOD, June 14, 2018

180614 (practice) Warm-up Warm-up coach led Metcon Back Squat (8-6-4-2-1-1-1) Metcon Metcon (AMRAP – Rounds) EMOM 20 odd: 20 Russian swings (70/53) even: 5 hspu, 10 air squats Mobility and...

CrossFit WOD, June 13, 2018

180613 (practice) Warm-up Warm-up coach led Metcon Deadlift (3-3-3-3-3) 85% ACROSS Metcon Metcon (Time) 10 overhead squats (95/65) 20 double unders 400m run 15 overhead squats 30 double unders 400m run 20 overhead squats 40 double unders 400m run Mobility and...

CrossFit WOD, June 12, 2018

180612 (competition) Warm-up Warm-up coach led Metcon Push Press (8-6-4-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 15 wall balls (20/14) 50′ bear crawl Mobility and...

CrossFit WOD, June 8, 2018

180608 (practice) Warm-up Warm-up coach led Metcon Back Squat (3-3-3-3-3) climbing Metcon Metcon (Time) 800m run 50 air squats 50 sit-ups 50 alt db hang clean and press (50/35) 50 lunges 800m run Mobility and...

CrossFit WOD, June 7, 2018

180607 (practice) Warm-up Warm-up coach led Metcon Push Press (5-5-5-5-5) Climbing Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 50 double unders 2 deadlifts (275/185) 6 t2b 10 push-ups Mobility and...

CrossFit WOD, June 6, 2018

180606 (competition) Warm-up Warm-up coach led Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon Hang Power Snatch (3-3-3-3-3) Mobility and...

CrossFit WOD, June 5, 2018

180605 (practice) Warm-up Warm-up coach led Metcon Deadlift (5-5-5-5-5) climbing Metcon Metcon (Time) 10! box jumps (24/20) American swings (53/35) alt pistols Mobility and...