WOD

Partner WOD for Saturday, June 24th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Carioca med ball Pass

Partner Wheelbarrow

Partner Med-ball over Rig

Partner Pistol Work

Partner Bridges

Strength/Skill

Warm-up (No Measure)

15 Minutes to review and warm up Tire Flips

Partner WOD

Metcon (AMRAP – Reps)

5 Three Minute Rounds for Reps –

400 Meter Run (Together)

Max Tire Flips in remaining Time (Alternating)
Score is total number of Tire Flips completed by the team.

Cool Down

Warm-up (No Measure)

Tuck to Extension, Floor Sweepers

WOD for Friday, June 23rd 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Line Hop

Ring Rows

Ring Dips

High Hang Clean w/ Barbell

Front Rack Lunges w/ Barbell

Strength/Skill

Warm-up (No Measure)

15 Minutes to Practice Muscle-ups

WOD

Metcon (Time)

150 Single Unders

20 – Bar Muscle-ups

10 – Squat Cleans (115#/75#)

150 Single Unders

15 – Bar Muscle-ups

15 – Squat Cleans (115#/75#)

150 Single Unders

10 – Bar Muscle-ups

20 – Squat Cleans (115#/75#)

150 Single Unders

Cool Down

Warm-up (No Measure)

Heel to Toe Walk, Peaks and Valleys

WOD for Thursday, June 22nd 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General – Virtual Power Elizabeth

Specific –

Single Leg Deadlifts

Goblet Squats

Burpee Pull-ups

Med Ball Good Mornings

Strength/Skill

Deadlift (5-5-5-5)

WOD

“Scotty” (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
To Learn more about Scotty click here – https://crossfit.com/workout/2017/06/16#/comments.

Cool Down

Warm-up (No Measure)

Toes to Bar, Foam Roll Lats, Glutes, and IT Band

WOD for Wednesday, June 21st 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Bent over Row w/ Barbell

Mountain Climbers

Grasshoppers

Gallop

Wall Climbs

WOD

Metcon (10 Rounds for time)

10 Rounds each for Time –

In Three Minutes complete 10/7 Calories on Assault Bike, rest remainder of time.

Strength/Skill

Push Press (5-5-5-5-5)

Cool Down

Warm-up (No Measure)

20 reverse Calories on assault Bike, Band Pull-Aparts

WOD for Tuesday, June 20th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Single Arm Presses

Jumping Lunges

Weighted Arm Circles

Sumo Deadlift High Pulls w/ Barbell

Overhead Squat w/ Barbell

Strength/Skill

Warm-up (No Measure)

20 Minutes to work on Hand Balancing
(4 point Planche, 4 point Planche with lean, Planche w/ Band, Frog Stance, Frog Stance to single leg extension, Frog Stance to double leg extension, Open Frog Stance, Handstand against wall, Free Handstand, etc…)

WOD

Metcon (AMRAP – Reps)

4 Rounds for Total Reps –

1 Minute – Row (Calories)

1 Minute – Dumbbell Snatch (50#/35#)

1 Minute – Walking Lunges

Cool Down

Warm-up (No Measure)

Lateral Lunges, Crab Walk

WOD for Monday, June 19th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Push-ups

Hollow Rocks

Sotts Press w/ Barbell

Shoot Throughs

Hip Extensions

WOD

Metcon (Time)

For Time –

200 Meter Run/Row

5 – Handstand Push-ups

200 Meter Run/Row

10 – Pull-ups

200 Meter Run/Row

15 – Handstand Push-ups

200 Meter Run/Row

20 – Pull-ups

200 Meter Run/Row

15 – Handstand Push-ups

200 Meter Run/Row

10 – Pull-ups

200 Meter Run/Row

5 – Handstand Push-ups

200 Meter Run/Row

Strength/Skill

Front Squat (4-4-4-2-2-2)

Cool Down

Warm-up (No Measure)

Rope Skipping, Bear Hugs

Partner WOD for Saturday, June 17th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Ring Rows

Tiger Push-ups

Floor Sweepers

Wall Climbs

Sumo Deadlift High Pulls w/ Barbell

Strength/Skill

Warm-up (No Measure)

15 Minutes to work on Rope Climbs

Partner WOD

Metcon (Time)

12 Rounds for Time –

75′ Overhead Lunges w/ Bumper Plate (45#/25#)

Max Dumbbell Clean to Weighted Step-up (2X50#/2X35#; 24″/20″)
Score is Total time minus Total Clean/Step-up reps calculated as seconds.

Cool Down

Warm-up (No Measure)

Grasshoppers, Foam roll shoulders and Lats.

WOD for Friday, June 16th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Duck Walk w/ PVC

Weighted Arm Circles

60 second squat w/ Barbell across knees

Snatch High Pull w/ Barbell

Overhead squat w/ Barbell

Snatch Drop w/ Barbell

WOD

Snatch (2-2-2-1-1-1-2-2-2)

Cool Down

Warm-up (No Measure)

3 X 15 Good Morning w/ Barbell or Hip Extension w/ Barbell

Sweat & Sip for June 16th 2017

Process CrossFit – Sweat & Sip

Warm-up

Warm-up (No Measure)

Overhead Squat w/ PVC

Trio Medball Sit-ups

Trio Medball throws

Trio Bridges

Trio Wheelbarrow

WOD

Metcon (Time)

Teams of Three perform 12 Rounds for Time of:

Partner A – 100 Meter Row

Partner B – Max Overhead Squats (53#)

Partner C – Max Pull-ups
Rotate to the next station every time the team collects 100 meters on the Rower.

Score is total time Minus Overhead Squat and Pull-up reps calculated as seconds.

WOD for Thursday, June 15th 2017

Process CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Strength/Skill

Weighted Ring Dips (2-2-1-1-1-1)

Cool Down

Warm-up (No Measure)

Inch Worm, Forward/Reverse Bear Crawl