WODS: June 2017

CALENDAR VIEW
Friday, June 30 2017
Lil' Sebastian
Lil' Sebastian 15 MIN AMRAP:
5-10-15-20-25-30-...:
Alt. Front Rack Lunge
Back Squat
Rx: (115/75)
Master's Rx: (75/55)
*7 x Burpee After Each Set*
Thursday, June 29 2017
CrossFit Games 2014 21-15-9 Complex
CrossFit Games 2014 21-15-9 Complex 8 x Deadlift
7 x Power Clean
6 x Snatch
8 x Pull Up
7 x C2B Pull Up
6 x Bar Muscle Up
6 x Deadlift
5 x Power Clean
4 x Snatch
6 x Pull Up
5 x C2B Pull Up
4 x Bar Muscle Up
4 x Deadlift
3 x Power Clean
2 x Snatch
4 x Pull Up
3 x C2B Pull Up
2 x Bar Muscle Up
*9 MIN CAP*

Rx: (115/75)
CFGames Rx: (155/115) with 7 MIN CAP
Wednesday, June 28 2017
Wendy Monday's Wednesday WOD w/ Tuesday
Wendy Monday's Wednesday WOD w/ Tuesday 6 Rounds:
1 MIN Handstand Hold Against Wall
9 x HSPU   [Strict]
15 x Toes Through Rings
*15 MIN CAP*
*Scale HS Hold w/ Plank Hold*
Tuesday, June 27 2017
Crossfit.com WOD 06.18.2017
Crossfit.com WOD 06.18.2017 3 Rounds:
30 x KB Swing (24/16kg)
20 x Triple Under
400m Run
*16 MIN CAP*

Scale Triples with 3 x Double (60) or 6 x Single (120)
Or AMRAP Triples in 2:00

Monday, June 26 2017
Sarah Riddle's B-Day WOD
Sarah Riddle's B-Day WOD 14.5 / 16.5
21-18-15-12-9-6-3
Thruster (95/65)
Bar Facing Burpee
*17 MIN CAP*
Friday, June 23 2017
The Last Knight
The Last Knight 5 Rounds:
10 x Deadlift (225/155)   {185/125}
60 ft Handstand Walk
15 x C2B Pull Up
*18 MIN CAP*
*Scale HS Walk to 30 x Alt. Shoulder Touch*
Thursday, June 22 2017
#WinterIsHere
#WinterIsHere 150 x Double Under
50 x Thruster (45/35)
30 x Box Facing Burpee Box Jump Over (24/20)
Wednesday, June 21 2017
Hooli-Con
Hooli-Con 10 MIN AMRAP:
3 x Power Clean (185/125)
6 x Toes 2 Bar
9 x Push Up
Tuesday, June 20 2017
Avalon
Avalon 2 Rounds:
400M Farmer Carry (2 x 32/24kg)
30 x Overhead Squat (95/65)
30 x Handstand Push Up
*16 MIN CAP*
Monday, June 19 2017
Homestead II
Homestead II 12 MIN AMRAP:
20 x KB Swing (32/24kg)
20 x Wall Ball (20/14) to 10ft Target
Friday, June 16 2017
Test Week WOD #5
Test Week WOD #5 12 MIN AMRAP:
90 x Double Under
18 x Snatch (95/65)   {65/45}
6 x Muscle Up   {C2B}
*Sub C2B for MU*
Thursday, June 15 2017
*NEW* Test Week WOD #4
3 Rounds:
30 x Alternating Single Arm KB Snatch (24/16kg)
*Must Touch Ground Between Each Rep*
20 x Box Facing Burpee Box Jump Over (24/20)
400m Run

Wednesday, June 14 2017
Test Week WOD #3 ( Bergeron Open Test )
Test Week WOD #3 ( Bergeron Open Test ) 20 MIN AMRAP:
50 x Wall Ball (20/14)
50 x Doubule Under
40 x Box Jump (24/20)
40 x Toes 2 Bar
30 x C2B Pull Up
30 x Bar Facing Burpee
20 x Power Clean (145/100)
20 x Push Jerk (145/100)
10 x Snatch (145/100)
10 x Muscle Up
*Sub Wall Climb for Muscle Up*
*Masters Rx (95/65)*
Tuesday, June 13 2017
Test Week WOD #2 ( 'DT' )
Test Week WOD #2 ( 'DT' ) 'DT'
5 Rounds:
12 x Deadlift
9 x Hang Clean
6 x Jerk
Rx Weight: (155/105)
Monday, June 12 2017
Test Week WOD #1 ( 'Fran' )
Test Week WOD #1 ( 'Fran' ) Fran
21-15-9
Thruster (95/65)
Pull Up
Friday, June 9 2017
Joshua Tree
10 Rounds:
6 x Wall Ball (20/14) to (12/11')
4 x Clean (115/75)
6 x Burpee Box Jump Over (24/20)
*11 MIN CAP*
#RODNEYTIME (Redo from 30 April 2015) 30 x Pull Up
30 x Back Rack Lunge (115/75)   [135/95]
30 x Shoulder to Overhead (115/75)   [135/95]
400m Run
20 x Chest to Bar Pull Up
20 x Front Rack Lunge (115/75)   [135/95]
20 x Shoulder to Overhead (115/75)   [135/95]
400m Run
10 x Bar Muscle Up
10 x Overhead Lunge (115/75)   [135/95]
10 x Shoulder to Overhead (115/75)   [135/95]
400m Run
*18 MIN CAP*
Last Done 30 APR 2015
Wednesday, June 7 2017
Mudflap
Mudflap 12 MIN AMRAP:
18 x Deadlift 2 x (32/24kg)
80 ft Farmer Carry 2 x (32/24kg)
18 x Ring Dip
80 ft Farmer Carry 2 x (32/24kg)
Tuesday, June 6 2017
Isabel
Isabel 30 x Snatch (135/95)
Monday, June 5 2017
Stephen Foust's B-Day WOD
Stephen Foust's B-Day WOD 30 x Muscle Up
*7 MIN CAP*

Right Into

3 Rounds:
25 x Toes 2 Bar
18 x Squat Clean (95/65)
*9 MIN CAP*

*Sub 1 x C2B & 1 x Ring Dip per Muscle Up. Must Complete 5 reps before switching movements*
Friday, June 2 2017
Wonder Woman
Wonder Woman 3 Rounds:
400m Run
10 x Clean & Jerk (155/105)
*14 MIN CAP*
Thursday, June 1 2017
Allison Bridges' B-Day WOD
Allison Bridges' B-Day WOD 21-18-15-12-9-6-3
Sumo Deadlift High Pull (75/55)
Toes 2 Bar
Overhead Squat (75/55)
*5 x Burpee EMOM* (Starts with 5 Burpees)
*21 MIN CAP*

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