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WOD Archive for June 2016

June 13, 2016

Warm up
5:00 AMRAP
10 KB high pulls
10 squat jumps

Back squat
4x5@70%

12:00 AMRAP
12 front squats 165/110
8 over the bar burpees
6 bar MU

Rest 2:00

6:00 AMRAP
12 hollow rocks
6 HSPU

Lite Class
20:00 AMRAP
10 wall balls
20 box jumps
10 burpees
400m run

1:00 rest

3 rounds
50 sit ups
1:00 wall sit
1:00 plank

June 10, 2016

Warm-up
2:00 Banded Glute Activation
Then
20 Supermans
40 Calorie Row

Strength
Find your 3RM Deadlift

Met-Con
For Time:
21-15-9
Row for Calories
Deadlift 225/155lbs

Gymnastics Test
For Time:
15 KB Snatch R-Arm 70/53lbs
20 Toes to Bar
15 KB Snatch L-Arm
20 Toes to Bar
15 KB Snatch R-Arm
20 Toes to Bar
15 KB Snatch L-Arm

CrossFit Lite
10 down 1 with 100m run every round
Deadlifts
Ring Rows
Wall Ball
KBS
And then
20 down to 10 sit-ups with run

June 9, 2016

Warm-up
3 Rounds:
20 Light DB Push Press
15 Box Jumps
10 Push Ups

Strength
Find Your 1RM Push Jerk

Met-Con
AMRAP 15 Minutes:
30/20 Calories on AAB
20 Burpee Box Jump Overs 24/20″
10 Strict Handstand Push Ups

Gymnastics Test
50m Sled Push x 6
Medium Weight

CrossFit Lite

Start with Class Warm-up

20:00 AMRAP
20 Cal Bike
20 Burpee Box Jumps
20 Push Press

June 8, 2016

Warm-up
AAB 5K or 2k row

Strength
Find your 2RM Back Squat

Met-Con
For Time:
21-15-9
Thrusters 135/95lbs
Chest to Bar Pull Ups

Gymnastics Test
3 Rounds For Time:
100m Farmers Carry 70/53lb KBs
25 Kipping Handstand Push Ups

CrossFit Lite

1k row
21 Thrusters
21 Slam Ball
500m row
15 Thrusters
15 Slam Ball
500m row
9 Thrusters
9 Slam Ball
1k row

Finish with 400m Farmers Carry

June 7, 2016

Warm-up
30 Empty Bar OHS
then
30 Pull Ups
Then
15 Good Mornings

Strength
Find your 1RM Max Power Snatch

Met-Con
5 Rounds for Time:
5 Squat Snatch 185/125lbs
Run 400m

CrossFit Lite Class

5-10-15-20-15-10-5
OHS
Pull-ups
*400m run after the 5's and 15's

Time Remaining
:45 on/:15 off
Plank
Side Plank
Supermans

June 6, 2016

1. Warm-up
5 Rounds:
15 Band Pull Aparts
Row 200m

2. Strength
Find your 1RM Clean and Jerk

3. Met-Con
For Time:
“Grace”
30 Clean and Jerks 135/95

Rest 60 seconds then complete

"Annie"
50-40-30-20-10
Double Unders/Sit-ups

CrossFit Lite Class

"Abbate"

Run 1 mile
Clean and jerk, 21 reps
Run 800 meters
Clean and jerk, 21 reps
Run 1 Mile

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