2017.6.23

1.)    WOD For 2017.06.23

 

OPEN & PERFORMANCE

 

“All Over”

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump-Overs (24/20″)

FITNESS

 

“All Over”

5 Rounds:

10 Power Snatches (75/55)

10 Box Jump-Overs (24/20″)

 

2017.6.22

1.)    WOD For 2017.06.20

 

A.)   OPEN – PERFORMANCE – FITNESS (16:00)

“Body Check”

Tabata

(8 sets of :20 on/:10 off)

Air Squats

Sit-ups

Push-ups

Calorie Row

 

Complete all 8 intervals before progressing to next station

2017.6.21

1.)    WOD For 2017.06.19

 

A.)   Deadlift:

Build to a Heavy Set of 3

 

B.)    AMRAP 7:

Wallballs (20/14)*

*Every Minute on the Minute – 5 Deadlifts (225/155)

2017.6.20

1.)    WOD For 2017.06.19

 

“Down Swinging”

For Time:

50/35 Calorie Row

800m Run

30 KB Swings (53/35)

20 Bar-Facing Burpees

2017.6.19

1.)    WOD For 2017.06.19

 

OPEN

 

AMRAP 15:

60 Double-unders

30/24 Calorie Row/ 400 run

15 Overhead Squats(115/80)

Performance

 

AMRAP 15:

30 double unders

30/24 Calorie Row/400 run

15 Overhead Squats (95/65)

Fitness

 

AMRAP 15:

60 single unders

30/24 Calorie row/ 400 run

15 Overhead Squats (75/55)

 

Proud

Links

CrossFit Journal: The Performance-Based Lifestyle Resource
 

 
 

 
 
 
 

 
 

 
 

 
 
 
 

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