WODS: June 2023

CALENDAR VIEW
Wednesday, June 28 2023
Bike Love
Bike Love

3:00 x 5 rounds
2:00 to do:
15/12 x cal row
12 x toes to bar
9 x kb swing (32/24kg)
max cal echo bike with time remaining 
*score is total cals*

 

 

Tuesday, June 27 2023
Double agents
Double agents 10 minute amrap:
2 x clean (185/125)
2 x front squat (185/125)
2 x jerk (185/125)
30 x cross over
Monday, June 26 2023
Frankie
Frankie 10 rounds for time:
200m run
8 x deadlift (225/155)
1 x rope climb [legless]
Friday, June 23 2023
Dragon ball z
Dragon ball z 3 rounds
400m run
10 x ring muscle up 
500/425m row
*15 minute cap*
Thursday, June 22 2023
Jay Kleinís bday wod
Jay Kleinís bday wod

10 Rounds:
5 x Bar Facing Burpee
3 x Pull Up   [C2B]
1 x Deadlift
10 Rounds:
5 x Bar Facing Burpee
3 x Pull Up   [C2B]
1 x Clean
10 Rounds:
5 x Bar Facing Burpee
3 x Pull Up   [C2B]
1 x Snatch
*25 MIN CAP*

*choose load for each lift*

Wednesday, June 21 2023
Goodbye Anna Lee Wod:
Goodbye Anna Lee Wod:

4 x 3:00 rounds
30/24 x cal echo bike
20 x air squat
amrap w/ time remaining:
DB snatch (50/35)
*rest 1:00*

*score is total reps of db snatch*

Tuesday, June 20 2023
Up and down
Up and down For TIme:
10-9-8-7-6-5-4-3-2-1
Pull Up [Strict Pull Up]
*50' walking lunge after each set [2x50/35 front rack]
*12 minute cap*
Monday, June 19 2023
Frog and toad
Frog and toad Every 90 seconds x 8 rounds
5 x clean (115/85)
3 x bar facing burpee
5 x shoulder to overhead (115/85)
3 x bar facing burpee
5 x thruster (115/85)
3 x bar facing burpee

*if you miss a round, rest til next 90 sec mark and start back up*
Friday, June 16 2023
Upside down turnover
Upside down turnover 12 minute amrap:
25/50/75/100/125/150'...
Handstand walk
*row 20/16 x cal after each walk*
Thursday, June 15 2023
Dressing it up
Dressing it up for time:
3 rounds for time:
600m run
15 x deadlift (275/185)
*13 minute cap*
Wednesday, June 14 2023
Lowder
Lowder For time:
21-15-9
Box step over (24/20) (2x24/16kg)
DB snatch (50/35)
7 minute cap
Tuesday, June 13 2023
Creetcher
Creetcher 13 June Wod:
10 minute Emom:
5 x toes to bar
3 x clean and jerk (155/105)
5 x bar facing burpee
*if you miss a round, keep working til complete and pickup at the next minute*
Monday, June 12 2023
Great Fred lives
Great Fred lives 12 June Wod:
15 minute amrap 
30/24 x cal row
20 x chest to bar pull up
15 x thruster (95/65)
10 x wall walk
15 x thruster
20 x chest to bar pull up
30/24 x cal echo bike


Friday, June 9 2023
Katherine bday wod!
Katherine bday wod! 9 June Wod:
katherines bday wod
For time:
15 x clean (115/85)
10 x wall ball (20/14) 10/9'
12 x clean
20 x wall ball
9 x clean 
30 x wall ball
6 x clean
40 x wall ball
3 x clean 
50 x wall ball
*10 minute cap*
Thursday, June 8 2023
Climbing to greater heights
Climbing to greater heights 7 June wod:
10 minute amrap:
7/5 x cal echo bike
3 x wall walk
1 x rope climb 



Wednesday, June 7 2023
Red skull
Red skull 7 June Wod:
21-18-15-12-9-6-3
Sumo deadlift high pull (95/65)
Handstand push up
Toes to bar 
*15 minute cap*
Tuesday, June 6 2023
Playin possum
6 June Wod:
3 rounds:
800m run
30 x kb swing (32/24kg)
*16 minute cap*
Monday, June 5 2023
Dredgebug
Dredgebug 5 June Wod:
12 minute amrap
3 x clean (165/115)
3 x front squat (165/115)
3 x shoulder to overhead (165/115)
9 x bar facing burpee

Friday, June 2 2023
Shawn Lees Farewell Wod
Shawn Lees Farewell Wod Talk Star Wars during the warmup then do:
 
For time:
50/40 x cal row
40 x hang DB snatch (50/35)
30 x pull up
40/32 x cal row 
30 x hang db snatch 
20 x chest to bar
30/24 x cal row 
20 x hang db snatch 
10 x bar muscle up 
20/16 x cal row 
10 x hang db snatch
5 x ring muscle up
*16 minute cap*
Thursday, June 1 2023
1 June wod:
20 minute amrap 
10 x wall facing hspu
10 x box jump over (30/24)
10 x deadlift (225/155)
30 x crossover

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