WOD

06.25.20 THURSDAY

CrossFit STRENGTH/SKILL Back Squat  3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Rest 2:00 BENCHMARK METCON "Nor’easter" AMRAP 15:5 Power Snatches (115, 75)10 T2B15 Wallballs (20, 14) Rx+:(135, 95)

06.24.20 WEDNESDAY

CrossFit METCON "GOAT WOD" EMOM 20:ODD MINUTES: GOAT #1 x 30-40s of WorkEVEN MINUTES: GOAT #2 x 30-40s of Work

06.23.20 TUESDAY

BENCHMARK METCON "Helen" 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

06.22.20 MONDAY

06.22.20 MONDAY

CrossFit STRENGTH 1) Front Squat: 5-4-3-2-1+. Rest 2:002) DB Power Clean + DB Thrusters: 3 x 2 + 2 warming up for the Metcon.  BENCHMARK METCON "Freshmen V2"AMRAP 7:7 DB Power Cleans (50, 35)7 DB Thrusters (50, 35)

06.20.20 SATURDAY

06.20.20 SATURDAY

CrossFit BENCHMARK METCON "Fight Gone Bad" Three rounds of:Wall-ball Shots (Reps), 20#Sumo deadlift high-pull (Reps),  75#Box Jumps, 20"  (Reps)Push-press (Reps), 75#Row (Calories)

06.19.20 FRIDAY

06.19.20 FRIDAY

CrossFit STRENGTH/SKILL Handstand Push-ups (Accumulate 5 Strict + 20 Kipping) - Rx+: (Accumulate 20-30 Strict Reps) METCON AMRAP 12:40 Double Unders30 Walking Lunges (total)20 Barbell Rows (95, 65)10 T2B Rx+:(End each round with 5/3 Bar Muscle-ups)

06.18.20 THURSDAY

06.18.20 THURSDAY

CrossFit STRENGTH/SKILL 1: Back Squat (3 x 5 @80%) 2: Squat Clean (6 x 1) METCON EMOM 16:Minute 1: 10 Romanian Deadlifts (AHAP)Minute 2: 10 Goblet Box Squats (AHAP)Minute 3: 10 Air Squat JumpsMinute 4: 180 Ft. Crossbody Carry (switch sides at 90 ft)

06.17.20 WEDNESDAY

06.17.20 WEDNESDAY

CrossFit STRENGTH Power Snatch + OHS (5 x 2 + 3. Adding weight if form permits. Rest 90s) METCON For time:Run 400 Meters21 Power Snatch (115, 75)Run 800 Meters15 Power Snatch (135, 95)Run 1 Mile9 Power Snatch (155, 105)

06.16.20 TUESDAY

06.16.20 TUESDAY

CrossFit STRENGTH/SKILL 1a: Bench Press (8-8-6-6-4-4) 1b: Inverted Row (6 x 10) BENCHMARK METCON "CrossFit Games Open 12.1" 7-Minute AMRAP of:Burpees to a 6" target

06.14.20 MONDAY

06.14.20 MONDAY

CrossFit STRENGTH/SKILL Sumo Deadlift (5-4-3-2-1+. Rest 2:00) METCON 8-10 Rounds of:40 Yard Sledpush

06.13.20 SATURDAY

06.13.20 SATURDAY

CrossFit METCON With a running clock in teams of 2:0:00-10:00200 Meter Run12 DB Hang Squat Cleans (50, 35) 12:00-22:00200 Meter Run12 DB Hang Power Cleans (50, 35) 24:00-34:00150 Ft. Farmer Carry Intervals, AHAP

06.12.20 FRIDAY

06.12.20 FRIDAY

CrossFit STRENGTH/SKILL 1a) Single Arm DB Push Press: 3 x 6 ea1b) 1-Arm DB Rows: 3 x 8-10 ea2a) Air Squats: 3 x 502b) Banded Goodmornings: 3 x 50 METCON AMRAP 30:400 Meter Run400 Meter Row75 Double Unders