WODS: June 2021

For time: 
30/24 x cal bike
25 x deadlift (225/155)
20 x bar facing burpee
10 x ring muscle up
20 x bar facing burpee
25 x deadlift 
30/24 x cal row

10 min amrap:
14 x overhead lunge (50/35) (7r/7l)
50 x double under

Cato's bday wod:
3 rounds
20 x pull up [c2b]
20 x burpee box jump over (24/20")
20 x pull up [c2b]
*rest 1 minute*
16 minute cap*

For time:
600m run
2 rounds:
20 x hang clean (95/65) [135/95]
20 x toes to bar 
400m run
2 rounds
20 x push jerk (95/65) [135/95]
20 x toes to bar 
600m run
18 min cap

10 rounds:
5 x bar facing burpee
3 x pull up
1 x deadlift
10 rounds
5 x bar facing hurpee
3 x pull up
1 x clean
10 rounds
5 x bar facing burpee
3 x pull up
1 x snatch
*30 min cap*
*post load used for each*

E5 minutes on the minute
10 x ring muscle up
15 x box jump over (30/24")
20 x goblet squats (50/35)
*score is total time of each round combined*

15 minute amrap:
10 x dB snatch (50/35)
10 x burpee over dumbell 
10 x toes to bar

For time:
100 x Burpee
90 x Double Under
80 x Situp
70 x Hand Release Push Up
60 x Box Jump (24/20)
50 x Thruster (75/55)
40 x toes to bar
30 x Kettlebell Swing (32/24kg)
20 x Sumo Deadlift High Pull (32/24kg)
10 x Wall Climb
1 x Muscle Up
800M Run
30 min cap

20 minute amrap
30 x thruster (75/55)
30 x toes to bar
*Run 400m every 5 minutes*

For time:
19 x power clean (135/95)
75 x kb swings (24/16kg)
19 x power clean (135/95)
75 x DB snatch (50/35)
19 x power clean (135/95)
75 x bar facing burpee
*18 min cap*

For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push up [strict]
Deadlift (225/155)
*13 min cap*

Rachel Perry’s bday wod!
5 rounds:
21 x pull up
15 x box get over (40/30)
21 x goblet squat (24/16kg)
20 min cap

12 minute amrap
60 x double under
15 x push up [Hspu]

5 minute amrap:
15 x deadlift (115/85)
15 x wall ball (20/14)
rest 3:00
5 minute amrap:
9 x box jump over (24/20)
6 x bar muscle up

10 rounds for time:
3 x clean and jerk (185/125) [225/155]
6 x bar facing burpee
*15 min cap*

3 rounds for time:
21 x burpee pull up
400m run
21 x thruster (95/65)
*18 min cap*

10 minute amrap
4-8-12-16-20-24...
DB snatch (50/35) alternating
Toes to Bar

10 minute amrap
10 x overhead squat (95/65)
40 x double under
10 x chest to bar pull up

Midatlantic CrossFit Challenge 
Team Event 5 (Mod)

"Rainbow Road"
For Time:
1 mile Run
75 x wall ball (20/14) [30/20]
50 x toes to bar
80' plate push

*18 min Cap*

Event 6 from mid Atlantic CrossFit challenge

15 x ring muscle up
15 x snatch (115/75)
30/21 x cal row
*7 min cap
rest 5:00
then:
10-20-30-40
deadlift (135/95)
5-10-15-20
bar over burpee
*12 min cap

1 June Wod:

Mid Atlantic CrossFit challenge team event 2 (modified)

“Cerberus”

30 x cal bike/row/ski

9 x clean and jerk (135/95)

30 x cal bike/row/ski

15 x clean and jerk (135/95)

30 x cal bike/row/ski

21 x clean and jerk (135/95)

*15 min cap*

Sub 300m run for row/bike/ski if  needed*