Monthly Archives: June 2019

CrossFit WOD, July 1, 2019

1 JULY 19There will be a group of people hiking Great Northern on the 14th of July (Sunday). If you are interested in joining meet at the gym at 7:00 am that morning.Warm-upWarm-upFor Quality 400m Run -Then 3 Rds Of: 8 Med Ball Cleans 8 GHD Sit Ups 8 Alt DB Snatch (4/4)SkillWarm-upSkill: Tire Flip…
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CrossFit WOD, June 29, 2019

29 JUNE 19Warm-upWarm-upFor Quality With Partners Of 3 60 Calorie Row Alternate Every 10 -Then 3 Rds For Quality 10 GHD Hip Ext 8 Ring Rows 6 DB Strict Press (while holding 1 loved out do 6R then 6LWeightliftingDeadlift (6 @ 60%, 6 @ 70%, 6 @ 75% or more)MetconMetcon (Time)In Teams Of 3 Calorie…
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CrossFit WOD, June 28, 2019

28 JUNE 19Warm-upWarm-upFor Quality 400m Run -3 Rds For Quality 5 Pressing OHS (pvc or empty bar) 5 Knee Raises (work on the kip timing 10 Calorie Ski ErgWeightliftingOverhead Squat (Build to a 1RM)MetconBurpee OHS (AMRAP - Rounds and Reps)AMRAP 9 Minutes 4 Burpee Box Jump Overs 4 Overhead Squats 95/65#You did this 14th of…
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CrossFit WOD, June 26, 2019

26 JUNE 19Warm-upWarm-up3 Rds For Quality 6 Front Squats (empty bar working on elbows high) 12 GHD Hip Ext Max Set Strict Pull UpsWeightliftingSquat Clean (2-2-2-1-1)*note for the 2’s go touch and goMetconMetcon (Time)For Time 100m Farmers Carry 50/35# 10 Squat Cleans @ .75 Of Your Body Weight 100m Farmers Carry 8 Squat Cleans 100m…
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CrossFit WOD, June 25, 2019

25 JUNE 19Warm-upWarm-upFor Quality 200m Easy Into :20 Hard Row :20 Easy Row For 5 Rds -Then 3 Rds For Quality 10 Close Grip Swings 10 Ab Mat Sit Ups 10 Sampson StretchGymnasticsWarm-upPull Ups Spend 15 Minutes Working On -Strict Method -Kipping Drills -ButterflyMetconMetcon (Time)For Time 400m Run 40 GHD Sit Ups 50 Pull Ups…
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CrossFit WOD, June 24, 2019

24 JUNE 19Warm-upWarm-up6 Rds Assault Bike :10 Hard :20 Easy Alternating For 3 Minutes Of Continuous Work -Then 3 Rds For Quality 4 Power Cleans (empty bar) 4 Strict Presses (empty bar) 30 DU’sWeightlifting2 Power Cleans + 1 Jerk (4 x 1 @ 90% of jerk across)MetconMetcon (Time) WOD: For Total Time 50 Power Clean…
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CrossFit WOD, June 22, 2019

22 JUNE 19Warm-upWarm-upFor Quality 400m Run -3 Rds NFT 6 DB Deadlifts 3 Strict Pull Ups 6 Seated DB Strict Press 3 Strict T2BWeightliftingPower Snatch (Build to 3RM Touch and Go)MetconMetcon (Time)In Teams Of Two 75 Power Snatches 75/55# (As a team - alt as needed) -Then- Partner 1 - 30 T2B Partner 2 -…
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CrossFit WOD, June 21, 2019

21 JUNE 19Warm-upWarm-upFor Quality 200m Run -Then 3 Rds For Quality 15 A.R.E. Squats 10 GHD Hip Ext 5 HSPUWeightliftingBack Squat (Warm up to two reps @ 80-85% 1 RM)MetconMetcon (8 Rounds for reps)Every 3 Minutes For 8 Rounds 200m Run 2 Back Squats @ 75-85% Of 1RM -Rest Remaining Time*note (24:00) this is designed…
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CrossFit WOD, June 19, 2019

19 JUNE 19Warm-upWarm-up3 Rds For Quality 8 Ring Rows 6 GHD Hip Ext 8 DB Push PressGymnasticsWarm-up10 Minutes Working On -The Kip Swing -The Push (down on the rings) -The Transition -The Dip -Linking The MUMetconNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of…
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CrossFit WOD, June 18, 2019

18 JUNE 19Warm-upWarm-upFor Quality 3 Minutes On Assault Bike -Then 3 Rounds Of 8 Wall Balls 8 GHD Sit Ups 20 DU’sWeightliftingFront Squat (3 x 6 Building)MetconDouble or Nothing (Time)(you will retest this June 18th) 11:00 Cap For Time Or For Total Assault Bike Calories 200 DU’s 50 Thrusters 45/33# 30 Calories On Assault Bike*note…
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