Thursday’s WOD 07.01.21

Thursday’s WOD 07.01.21

Group Warm-up
Squat Snatch (Weight)
* Build to a challenging 3 position Squat Snatch (Floor, Hang, High Hang)
then complete 5 sets at a slightly lighter weight
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

*RMU modifucation, 10 Ring Rows + 10 Dips

Wednesday’s WOD 06.30.21

Wednesday’s WOD 06.30.21

Group Warm-up
Metcon (Time)
For Time:
800m Run
70 Wallballs 14/20
60 Calorie Row
Bench Press (5×10)
*post wod, add weight each set
Metcon
Accessory:
20 Scorpions

Tuesday’s WOD 06.29.21

Tuesday’s WOD 06.29.21

Group Warm-up
Metcon
EMOM 8:
2 Burpee Bar Muscle-Ups
Metcon (Time)
80-60-40-20
Double Unders
40-30-20-10
Sit-Ups
18-15-12-9
C2B Pull-Ups

Monday’s WOD 06.28.21

Monday’s WOD 06.28.21

Group Warm-up
McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24"
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.

Sunday’s WOD 06.27.21

Sunday’s WOD 06.27.21

Group Warm-up
Metcon
AT HOME WOD:

50 Sit-Ups

directly into..

10 Rounds:
10 Thrusters
10 Burpees Over Object
200M run

directly into..

50 Sit-Ups

*using an object from home
**maybe you have workout equipment or you could use a backpack or duffel and put things in it for extra weight!

Saturday’s WOD 06.26.21

Saturday’s WOD 06.26.21

Group Warm-up
Metcon
AT HOME WOD:

1 Hour Weighted Walk (before the heat)

*(w/ a vest or backpack)

@10:00, 20:00, 35:00, 50:00 complete…
60 Lunges w/ weight
30 Push-Ups w/ weight

Thursday’s WOD 06.24.21

Thursday’s WOD 06.24.21

Group Warm-up
Sumo Deadlift High Pull (4×3)
*15 minutes to build to a 3 rep challenging touch & go set.

..then complete 3×3 at the same weight!

*challenging means that we can maintain good form under heavier load. The bar shouldn’t feel like it is dictating the movement.

Metcon (Time)
10-11-12-13-14-15
Calorie Row
Calorie Bike
3:1 Double Unders
*30-33-36-39-42-45

*75 total calories on each machine, pacing will be key!
Metcon
Accessory:
30 Strict Ring Dips

Wednesday’s WOD 06.23.21

Wednesday’s WOD 06.23.21

Group Warm-up
Metcon
WOD Prep:
2 Rounds for Quality:
3 Kicks to the wall with a controlled negative down, press out of the last rep if you can
4 one legged squat to box, using momentum to get up (rock torso back and then forward)

5 Skater Squats

3x gymnastic complex of: 2 Kip Swings + 2 Kipping pull up

Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Tuesday’s WOD 06.22.21

Tuesday’s WOD 06.22.21

Group Warm-up
Metcon (AMRAP – Rounds and Reps)
Death By..
Bench Press 85/125
Power Clean

*Start at 3 Reps

Metcon (AMRAP – Rounds and Reps)
Death by…
Bench Press 105/155
Power Cleans

*Start at 2 Reps

Metcon (AMRAP – Rounds and Reps)
Death by..
Bench Press 135/185
Power Cleans

*Start at 1 Rep

*bench & power cleans must be completed in the same minute, the workout is over when you can no longer complete the work inside the time frame.

*we will partner up so that we can share a bench and barbells since each person will need 2 bars. 1 person will spot and watch as the other goes and then switch when they are all done. The downtime while you are spotting should be plenty of rest so that you can start as soon as your partner finishes.