WOD Archive

June 29

CrossFit WOD a) EMOM x 10 Min 1: 15 Burpees Min 2: 15 Cal. Row b) Accumulate 2 minutes in an L-sit ETB30 3 Rounds (1 minute stations) Step Back Lunges DB Push Press Row DB Front Squats Rest

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June 28

CrossFit WOD a) Deadlift (5-5-5-5-5, stand tall and reset grip every rep) b) AMRAP 8 10 Front Squat (135/95) 10 T2B 40 Double-Unders Extra Gains a) Single Leg RDL (3×10 each leg) b) Weighted Lunges (3×10 each leg) c) Accumulate 3 minutes in a Wall…

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June 27

CrossFit WOD a) Every 90 seconds for 7:30 minutes 2 Clean Complex @ 70% b) 10 RFT (TCO 25) 1 Legless Rope Climbs 10 Push-ups 20 Air Squats ETB30 AMRAP 12 10 DB RDL 20m Broad Jumps 5 Burpees 5 V-ups 20m Broad Jump

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June 26

CrossFit WOD 6 RFT (Teams of 2; 3 rounds each) 5 Pull-ups 10 Power Cleans (115/75) 15 Burpees 20 KBS (1.5/1) 25 Wallballs (20/14) Extra Gains a) Lateral weighted Step-ups (3×10 each leg) b) Tempo Front Squat (3×10 light; 90X2) c) EMOM x 10 Min…

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June 25

CrossFit WOD a) 3 RFT 400m Run 10 DB Power Cleans (50/35) 20m DB Suitcase Carry Walking Lunges (50/35) 30 AbMat Sit-ups ETB30 EMOM x 12 Min 1: Max Cal. Row Min 2: 20 DB Push Press Rest 1 minute 3 Rounds 30 Knee to…

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June 24

CrossFit WOD Join Coach Emily for an awesome, outdoor workout at Scott Carpenter Park! Rep your ETB gear if you’ve got it!! Check out our FB page for a map and any updates. ETB30 20-18-16-14-12-10 DB Front Squat 50 Double-Unders or 70 Single-Unders

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June 23

CrossFit WOD a) For time (teams of 2, 1 person working at a time) 50 PVC Jumpovers (30/24) 50 DB Deadlifts (50/35) 50 DB Push Press (50/35) 50 V-ups b) 400m KB Front Rack Carry (moderate) Extra Gains a) Death By Push-ups (start with 5…

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June 22

CrossFit WOD a) Tempo Floor Press (10-8-6-4, 32X1) b) AMRAP 22 (teams of 2, 1 person working at a time) 60 Double-Unders 15/12 Cal. Row Tree Run * Partner 1 completes full round while Partner 2 rests. ETB30 AMRAP 10 200m Run 10 Cal. Row…

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June 21

CrossFit WOD a) In 10 minutes build to a heavy single of the following complex… High Hang Power Clean + Low Hang Power Clean + Power Clean b) AMRAP 8 8 RKBS (2/1.5) 4 Burpee Box Jump Overs (30/24) Extra Gains a) Every 2 minutes…

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June 20

CrossFit WOD a) Tempo Back Squat (8-6-4-2, 22X2) b) EMOM x 20 min 1: 18 Wallballs (20/14) min 2: 14 T2B c) 3 RNFT 10 Hip Extensions 30 Hollow Rocks Rest as needed ETB30 Tabata (alternating movements) Australian Pull-ups Air Squats Rest 1 Minute EMOM…

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June 19

CrossFit WOD a) In 10 minutes build to a heavy single of the following complex… High Hang Squat Snatch + Low Hang Squat Snatch + Squat Snatch b) 3 RFT 400m Run 16 DB Snatch (50/35) 10 Burpees Extra Gains a) DB Bench (3 x…

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June 18

CrossFit WOD For time 150 Double-Unders (Buy In) 42-30-18 Alternating DB Snatch (50/35) Wallballs 150 Double-Unders (Buy Out) ETB30 4 Rounds AMRAP 3 10 Alternating DB Snatch 5 Burpees Directly into… AMRAP 1 Shuttle Run Rest 1 minute

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June 17

CrossFit WOD For time (teams of 2) 100 Medball Cleans (20/14) 300 Double-Unders 1-Mile Run (together) 300 Double-Unders 100 Medball Cleans ETB30 1 Round (2 minute stations) Walking Lunges Medball Cleans Cal. Row DB Strict Press Plank (when you break AMRAP Sit-ups in remaining time)

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June 16

CrossFit WOD a) For Quality (break up as needed) 20 Strict Pull-ups 30 Strict Ring Dips 50 GHDSU 50 Hip Extensions b) For time 3 RFT 10 Clean and Jerk (135/95) 10 Box Jumps (30/24) 400m Run Extra Gains a) Death By Push-ups (start with…

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