WOD

PAST WODS

Jun

19
Monday

Foundation

Back Squat
20 Minutes to
establish a 1RM

WOD

21-15-9

RX:
GHD
Med Ball Clean 20/15
Kettlebell Swing 32/24

INT:
Med Ball Sit Up 15/10
Med Ball Clean 15/10
KBS 24/16

SC:
Med Ball Sit Up 10/6
Med Ball Clean 10/6
KBS 16/12

Cap: 12 Minutes

see comments
17
Saturday

Foundation

Movement Review

WOD

Partner Wod

For Time:
Rx:
50 HSPU (Sc: HRPU)
50 KB Swings 53/35
50 Pistols (Sc: Goblet)

Int/Sc: HRPU and Goblet Squats

While 1 athlete works, 1 must hold a position
Movement 1: OHS
Movement 2: Front Squat
Movement 3: Back Squat

Cap: 15min

Rest 10min

For Time
21 Thrusters
21 Pullups
15 Thrusters
15 C2B
9 Thrusters
9 Rope Climbs

Cap: 15 minutes

Rx: 95/65
Int: 85/65
Sc: 75/55

see comments
16
Friday

Foundation

Movement Review

WOD

Team Chief plus

Teams of 2

5 minute AMRAP

3 Power Cleans 135/95
6 Push-ups
9 Air Squats

Rest 1 minute

Repeat 5 times

Alternate every round with your partner

Start each AMRAP where you left off

see comments
15
Thursday

Foundation

Hatch Squat 12-2
Back Squat
1×5 @ 60%
1×5 @ 70%
2×5 @ 75%

Front Squat
1×5 @ 60%
1×5 @ 70%
1×5 @ 75%

WOD

For time: (recovery run)
Rx:
1 Mile Run

Int:
1200m Run

Sc:
800m Run

Cap: 10 minutes

see comments
14
Wednesday

Foundation

Grab bag gymnastics 
Pick one:
Rope Climb
Handstand
Pistol

15 minutes to spend improving in one

WOD

16 Minute AMRAP

200m Run
30 second L arm hang
30 double unders
30 Second R arm hang
30 walking lunges

Int/Sc
200m run
30 second hang
30 dynamics/singles
30 second hang
30 walking lunges

see comments
13
Tuesday

Foundation

Complex
1 Power Snatch + 2 Snatch Balance + 3 OHS

Build to HSOD with perfect technique

WOD

“Jackie”

For time:
1000m Row
50 Thrusters 45/35
30 Pullups

Int:
800m Row
50 Thrusters 25/15
30 Foot assisted pullups

Sc:
500m Row
50 goblet squats 26/18
30 Ring Rows

Cap: 15 minutes

see comments
12
Monday

Foundation

Hatch Squat 12-1
Back Squat
1×5 @ 60%
1×5 @ 70%
2×5 @ 75%

Front Squat
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%

WOD

7 Minute AMRAP

10 KB Snatch 53/35
10 Burpee BJOs 24/20
30 second rest

see comments
10
Saturday

Foundation

Movement Review

WOD

Teams of 3

CrossFit Golf

50 wallballs
50 Dynamic Singles
50 Push Press 45/35
50 Push-ups
50 Sit-ups
30 Pull-ups
30 Deadlifts 185/135
30 Ring Dips
30 Toes 2 bar

1 person works at a time and performs all reps of the given movement, each time you break/rest, that is 1 additional stroke.

Move to next item once all members have completed the movement

Time is a factor
Fastest completion of a movement is 1 stroke, 2nd fastest is 2 strokes, 3rd is 3 strokes.

Score is total strokes throughout WOD

see comments
9
Friday

Foundation

Movement Review

WOD

100 Double Unders
90 sec Handstand hold
800m Run
7 Ring MU
60 KB Swings 53/35
500m Row
40 Box jump over 24/20
30 K2E
20 Goblet Box Step Ups
10 Single Arm OHS

Cap: 35 Minutes

see comments
8
Thursday

Foundation

Hatch Squat 11-2
Back Squat
1×5 @ 60%
1×5 @ 65%
2×5 @ 70%

Front Squat
1×5 @ 60%
1×5 @ 70%
1×5 @ 75%
1×5 @ 80%

WOD

Regional Wod 2

21-15-9
DB Snatches 50/35
Ring Dips

Cap: 10 Minutes

see comments

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