CrossFit WOD – 6/30/15

CrossFit

Coaches Choice (No Measure)

Power Snatch (6×2 @ 75% w/3 Sec Pause on Catch)

Every 90 Sec perform both reps as a group on the coaches cue.

Metcon (Time)

x50 Clusters 155/105

Every 3 minutes 200m Run

Scaled Option: 100m Run

Metcon (No Measure)

Extra Work

Gymnastics Complex

x5 pull-ups + 3 Chest-to-Bar + 1Mu

Every 90 Sec for 9 min (6 sets)

Workout of the Day

CrossFit

  • CrossFit WOD 5/5/20

    Warm-up
    Side Lying Rainbow x10/10

    Side Plank Hip Touches x10/10

    V Ups x10

    Pushups x10

    Single Toe Touch x10/10

    Squats x10
    Metcon (5 Rounds for reps)
    5 Rounds for 24 Minutes

    1 min Mountain Climbers

    1 min Pushups

    1 min Flutter Kicks

    1 min Squats

    1 min Rest

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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