WODs

CrossFit

Monday, June 5 

Strength: 1 Rep Max Back Squat

WOD: 9 Minute AMRAP

8 Alternating Front Rack Lunges 83/115

2 Ring Or Bar Muscle Ups

 

Tuesday, June 6

WOD: 5 Rounds 

3 Minutes 

200 Meter Run

15 Burpees 

Max Shoulder To Overhead 93/135

1 Minute Rest

 

Wednesday, June 7

Strength: Barbell Bent Over Row 10-10-10-10-10

WOD: 16 Minute AMRAP

12 Hollow Rocks 

10 Kettlebell Swings 35/55

8 Box Jumps 20/24

*1000/1200 Meter Row (anytime during the workout)

 

Thursday, June 8

Strength: Squat Cleans 4-3-2-2-2

WOD: 12 Minute Ladder 3,6,9..

Power Cleans 93/135 

Knees To Elbows 

 

Friday, June 9

Strength: Dead Lift 8-8-8-8

WOD: 7 Rounds For Time

2 Power Snatch 103/155

30 Double Unders 

160′ Farmers Carries 70/110

 

Saturday, June 10

WOD: For Time
 
30 Push-Ups
 
30 Goblet Squats 35/55
 
30 Slam Ball OTS 25/40

800 Meter Run

30 Push-Ups
 
30 Goblet Squats 35/55
 
30 Slam Ball OTS 25/40
 
800 meter Run 
 
30 Push-Ups
 
30 Goblet Squats 35/55
 
30 Slam Ball OTS 25/40

Bootcamp

Monday, June 5 

WOD: 19 Minute AMRAP

8 Alternating Front Rack Dumbbell Lunges 70/100

10/12 Calorie Row

14 Sit-Ups

2 Ring Or Bar Muscle Ups

 

Tuesday, June 6

WOD: 5 Rounds 

3 Minutes 

200 Meter Run

15 Burpees 

Max Dumbbell Push Press 70/100

1 Minute Rest

 

Wednesday, June 7

WOD: 24 Minute AMRAP

14 Alternating Plank Rows 35/55

12 Hollow Rocks 

10 Kettlebell Swings 35/55

8 Box Jumps 20/24

*1000/1200 Meter Row (anytime during the workout)

 

Thursday, June 8

WOD: 22 Minute Ladder 3,6,9..

*800 Meter Run Buy In

Step Ups 20/24

SDHLP 35/55 

Knees To Elbows 

 

Friday, June 9

WOD: 7 Rounds For Time

10 Alternating Dumbbell  Power Snatch 35/50

15 Kettlebell Dead Lift 70/110

30 Double Unders 

160′ Farmers Carries 70/110

 

Saturday, June 10

WOD: For Time
 
30 Push-Ups
 
30 Goblet Squats 35/55
 
30 Slam Ball OTS 25/40

800 Meter Run

30 Push-Ups
 
30 Goblet Squats 35/55
 
30 Slam Ball OTS 25/40
 
800 meter Run 
 
30 Push-Ups
 
30 Goblet Squats 35/55
 
30 Slam Ball OTS 25/40