June 2016


WOD: Teams of 3: 3 stations, AMRAP 15 min: Station 1: Air Assault: Partner 1 completes 5 calories of arms only assault bike, then 5 calories of legs only assault bike, then legs and arms 5 calories for 15 cal. total. Station 2: Burpees: Partner 2 is completing max burpees while partner 1 completes 15 …

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WOD: AMRAP 20 min: Lunge 50′ (width of room- down and back) 15 shoulder-overhead (95/65#) *choose a load you can do in 1-2 sets. 400m. Run 615pm Olympic Lifting: Snatch 3-Position Snatch – 65%x1x2, 70%x1x3 Snatch Pull – 90%x7x2, 90%x5x3 Snatch Push Press – 70%x5x3, 75%x5x2


WOD: A. Back Squat 80% x 5 x 5 *warmup: empty bar x 8-10 40% x 4-5 50% x 3-4 60% x 3 70% x 2-3 B.Overhead Squat – 70% x 3 reps x 5 rounds (up wt on last 2 sets if you feel good) C. Post core work: 3 sets x 10 reps: …

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Saturday and Sunday

Sat. June 25. Habitat for Humanity build day 8a-10a: Open gym. 10-11a: Olympic Lifting (clean and Jerk) Clean & Jerk – 5 x 3+1 Clean Pull – 4 x 3 Back Squat – 5 x 5 11a-Noon: Members only FREE team WOD. Sun. June 26. REST DAY!


WOD: A. Front Squat 80% x 5 (reps) x 3 rounds. B. Hang power snatch skill (~8-10 min.) *muscle snatch/snatch push press/OHS/snatch drops to 2-4-6/hang power snatch C. EMOTM x 5 min: 1 hang power snatch + 1 OHS @60% of 1rm snatch. *use ~50% of OHS 1rm. D. Post core accessory: tabata V-ups or …

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WOD: Run: 2x600m w/2 min rest *if you have a sub 25 min 5k run 600, if you have 25-30min 5k run 500, if you have over 30min 5k run 400. 5 min rest 2x400m w/2 min rest *if you have a sub 25 min 5k run 400, if you have 25-30min 5k run 300, …

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WOD: Teams of 3: EMOTM x 15 min (5 rounds per partner) Min 1: P1 begins on Air assault completing max calories in 30 seconds, then immediately gets off bike and completes max pullups in remainder of the min. P2/P3 are resting. Min 2: P2 does same work adding to the score from partner 1 …

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WOD: ‘Mr. Joshua’ 5 rounds for time: 400m. Run 30 GHD situps (scale to straight leg abmat) 15 deadlifts (250/175#) *scale to ~55% of 1rm. https://www.crossfit.com/workout/2008/10/10#/comments *this should be in the 20-25min time range,scale accordingly to 4 or even 3 rounds.


WOD: A. Bar kip B. Kipping toes to bar C. 50 Wall ball shots (20-10/14-9) 25 Toes-to-bar 40 Wall ball shots 20 Toes-to-bar 30 Wall ball shots 15 Toes-to-bar 20 Wall ball shots 10 Toes-to-bar 10 Wall ball shots 5 Toes-to-bar


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