CrossFit WOD, June 21, 2022
6.21.2022
Warm-up
Bench Press (Weight)
5×4
heavy for all sets
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
40 double unders
20 push ups
10 toes to bar
CrossFit WOD, June 20, 2022
6.20.2022
Warm-up
8 minutes
30 second easy row
10 air squats
10 med ball thrusters
10 PVC pass through
10 scap retractions
Front Squat (Weight)
5×4
as many heavy sets as you can of the 5
as many heavy sets as you can of the 5
Metcon (Time)
10 rounds for time
15/12 calorie Row
15 wall balls (20/14)
rest 1 minute between rounds
CrossFit WOD, June 18, 2022
6.18.2022
Warm-up
10 minutes
10 banded good mornings
10 band pass through
10 knuckle draggers
10 scap retractions into kip swings
10 banded good mornings
10 band pass through
10 knuckle draggers
10 scap retractions into kip swings
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
CrossFit WOD, June 17, 2022
6.17.2022
Warm-up
10 minutes
1 minute easy row
10 push up to down dog
10 air squats
10 stiff leg dead lifts with empty barbell
10 empty barbell good morning
1 minute easy row
10 push up to down dog
10 air squats
10 stiff leg dead lifts with empty barbell
10 empty barbell good morning
Back Squat (Weight)
5×4
**try to do as many sets at a heavy weight as possible.
Metcon (Time)
For Time
1000/800 meter row
50 thrusters (45/35)
150 double unders
50 thrusters (45/35)
1000/800 meter row
CrossFit WOD, June 16, 2022
6.16.2022
Warm-up
10 minutes
8/6 cals AB
10 samson lunges with pass through
10 banded good mornings
alternating scorpion stretch
8 up dog to down dog
8/6 cals AB
10 samson lunges with pass through
10 banded good mornings
alternating scorpion stretch
8 up dog to down dog
Metcon (AMRAP – Reps)
5 rounds for Reps
**35 minute TIME CAP
**35 minute TIME CAP
.61/.5 mile Assault bike
max unbroken toes to bar
.61/.5 mile assault bike
max unbroken Dumbbell floor press (50’s/35’s)
score = total reps of toes to bar and bench press
scaling: athlete should chose a weight and version of T2B to where they can get 3 double digit sets for both movements
15 seconds each side spidermans
8 inch worm to push up
8 knuckle draggers
8 scorpions