WOD 6.8.23

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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

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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

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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

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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

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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

WOD 6.3.23

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A. Push Press 6-6-6-6-6-6 Set 1: 60% Set 2: 65% Set 3: 70% Set 4-6: 75% % Based off Of 1RM Push Press B. 20 Min AMRAP 6 Minute AMRAP 10/7 Cal Row 3 Power Clean 84/57 7 Bar Facing Burpee 3 Minute Rest - Decrease…

WOD 6.2.23

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A. Single Leg Romanian Deadlift 3-3-3-3-3 / leg Perform With Kettlebell, Dumbbell, or Barbell B. E8MOM x 24 Minutes (3 Rounds) 400M Run 30 Box Jump Over 24/20" 20 Alternating Dumbbell Hang Clean & Jerk 50/35# 10 Deadlift…

WOD 6.1.23

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A. E3MOM x 9 Minutes (3 Rounds) Bench Press 3-3-3 Round 1: 3 Reps @ 70% Round 2: 3 Reps @ 80% Round 3: 3 Reps @ 90% %'s Based Off Of 1RM Bench Press B. For Time* 15-12-9 Thruster 43/30 Toes-to-Bar 2:00 Rest 12-9-6 Thruster…

WOD 5.31.23

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A. Super Set Snatch Complex 1-1-1-1-1-1 1 Snatch Complex = 1 Snatch Pull + 1 Power Snatch + 1 Snatch Skill Work Strict Handstand Push-up Prep and Progression Bar Muscle Up Prep and Progression B. For Time* 5 Rounds 3…

WOD 5.30.23

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A. EMOM For 10 Minutes (10 Rounds) 2 Clean Pull @ 100% 1RM Clean B. For Time* 5 Rounds 8 Box Jump 24/20" 10 Sit Up 12 Russian Kettlbell Swing 2P/1.5P 250M Row *15 Minute Time Cap