CrossFit WOD, June 21, 2022

6.21.2022

Warm-up
10 minutes
15 seconds each side spidermans
8 inch worm to push up
8 knuckle draggers
8 scorpions
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
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
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.

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
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
Metcon (AMRAP – Reps)
5 rounds for Reps
**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