Author: ckingwood

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WOD Sunday June 8th

Warm-Up 

3rds

  • 200m Run 
  • 10 goblet squats 
  • 5 Turkish getups 

Stretching 

PSOAS, Samson, Pigeon, pass throughs 

AMRAP – 12 

  • – 10 SDHP – Sumo Dead-lift High Pull (75/55) 
  • – 10 OHS – Overhead Squat 
  • – 10 Burpees 

 

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Workout # 2 Week of June 2nd

Workout #2

Warm up 

  • 25 Jumping Jacks
  • 15 Overhead squats (use a broomstick or just raise your hands above your head) 
  • 10 Sit-ups
  • 15 Overhead squats 
  • 25 Jumping jacks 

AMRAP-10

  • 400m run (if unable to run outside complete 100 Single Unders or 50 Double Unders)
  • 15 Kettlebell or Dumbbell swings (weight 35#men/25# women or scale to lighter load) Not weights used
  • 10 Push-Ups 
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WOD for Sunday June 1st

Strength Day

Work up to heavy Back Squat

Back Squat

  • 5 – 5 – 5 – 5 – 5
  • 20 Reps @ 50%-60% Max

Mini Met Con

AMRAP- 5

  • 10- Push Jerk (75/55#)
  • 20 – Double Unders

MOD for Ryan (bruised calf muscle)

AMRAP-5

  • 10 Seated DB Press
  • 10 Sit-Ups
  • 10 Supermans
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Wod #2 Week of May 26th

WOD #2

Warm-up

  • 5  Goblet Squats (use light DB or kettle bell weight)
  • 10 Push Ups
  • 20 Double Unders or 2x singles
  • 10 Push Ups
  • 5  Goblet Squats (use light DB or kettle bell weight)

 

WOD

AMRAMP-10 

  • 9 – Seated Dumbbell Press (Note DB weight)
  • 6 – Burpees
  • 3 – Dips

Note number of rounds and DB weight in comments.

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WOD #1 – Week of May 26th – Happy Memorial Day

Workout #1 

Warm-Up

400m run then complete the following 

15-10-5 (complete 15 lunges, then 15 push-ups, then 10 lunges, 10 push-ups, etc.) 

  • Walking lunges 
  • push-ups

CrossFit Benchmark Workout – Annie 

15 Min Time Cap 

  • Complete the following for time.  If you have not completed the workout in 15 minutes, note the total number of reps completed and stop after 15 minutes. 
  • (Complete 50 double unders, then 50 sit-ups, then 40 double unders, then 40 sit-ups, etc. etc. until 10) 

CrossFit Benchmark Workout – Annie 

50-40-30-20 and 10 rep rounds; for time

  • Double Unders or 2x single unders 
  • Sit-ups 

Video of Annie performed (by competitor Michelle Kinney·) 

Note time or total # or reps completed to comments section

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