
WOD 6.12.23
CrossFit, WOD
A. Super Set
Back Squat
10-8-6-4-2
10 @ 40% 1RM Backsquat
8 @ 45% 1RM Backsquat
6 @ 50% 1RM Backsquat
4 @ 55% 1RM Backsquat
2 @ 60% 1RM Backsquat
Skill Work
Crossover Prep and Progression
Strict Muscle-up Foundations…

WOD 6.11.23
CrossFit, WODFor time
Buy In: 800M Run
50-40-30-20-10 reps of:
Wall Ball, 20/14#, 10/9'
Box Jump, 24/20"
Cash Out: 800M Run

WOD 6.10.23
CrossFit, WOD
A. Establish A 1RM Clean Complex:
1 Power Clean + 1 Hang Squat Clean
B. "Omar"
10 Thrusters 43/35
15 Bar Facing Burpees
20 Thrusters 43/35
25 Bar Facing Burpees
30 Thrusters 43/35
35 Bar Facing Burpees

WOD 6.9.23
CrossFit, WOD
A. 20 Minutes To Establish A Max Effort / Heavy Single...
Snatch Complex: 1 Power Snatch + 2 Heaving Snatch Balance
B. 8 Minute AMRAP
3 Strict Handstand Push-ups
3 Overhead Squats 52/48
6 Strict Handstand Push-ups
3 Overhead…

WOD 6.8.23
CrossFit, WOD
A. Super Set
Rear Foot Elevated Split Squat
5-5-5-5-5 / side
Assisted Nordic Hamstring Curl
6-6-6-6-6
B. 20 Minute AMRAP
20 Weighted Box Step-ups 35/25#, 24/20"
20 Weighted Walking Lunges 35/25#
40 Single Dumbbell…

WOD 6.7.23
CrossFit, WOD
A. Super Set
Z-Press
5-5-5-5-5
Dumbbell Lateral Raise
8-8-8-8-8
Skill Work
Double Unders
Rope Climb Prep and Progression
B. For Time
7 Rounds
1 Rope Climb
10 Wall Ball 20/14#, 10/9'
15 Kettlebell Swings 1.5/1P
20…

WOD 6.6.23
CrossFit, WOD
A. Every 1:15 For 8 Rounds
Front Squat
5-5-4-4-3-3-2-2
Round 1 & 2: 5 @ 60%
Round 3 & 4: 4 @ 65%
Round 5 & 6: 3 @ 70%
Round 7 & 8: 2 @ 75%
B. E3MOM x 5 Rounds
1 Round of "Macho Man"
- 3 Power Clean…

WOD 6.5.23
CrossFit, WOD
A. Super Set
E3MOM x 9 Minutes (3 Rounds)
Bench Press
5-3-1
Round 1: 5 Reps @ 75%
Round 2: 3 Reps @ 85%
Round 3: 1 Reps @ 95%
%'s Based Off Of 1RM Bench Press
Skill Work
Ring or Bar Muscle Up Prep
Pistol Prep
B.
1)…

WOD 6.4.23
CrossFit, WOD
A. EMOM x 10 Minutes (10 Rounds)
3 Back Squat
B. 10 Minute AMRAP
12 Dumbbell Deadlifts, 50/35#
9 Dumbbell Hang Squat Cleans, 50/35#
6 Dumbbell Push Jerks, 50/35#
Courtesy Of CrossFit.com

Independence Day Closure
Holidays, NewsHello Cavers,
Gymnastics and Parkour will be closed for Independence Day! CrossFit will have a 8am and a 9am class. All schedules will resume as normal on Wednesday, July 5th, 2023. Have a safe and happy holiday weekend.