WOD 6/16/17

WWPF- Running Clock   0:00 – 6:00 6 min AMRAP Back Squats, 135/93   8:00 – 20:00 12 Min AMRAP: 50 DU / 50 DU Relay 40 Dumbbell Snatches, 50/35 (switch as needed) 20 Synchronized Wall ball Shots, 20/14   22:00 – 34:00 12 Minute Relay 25′  Single Right Arm OH Walking Lunges, 50/35 1

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WOD 6/15/17

15 Min Work up to a Heavy Thruster   Then:   15-10-5 Thrusters 135/93 Ring Muscle Ups*   *sub 30 Pushups or Dips each Round   Post Loads and Times to ZEN and Comments:  

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WOD 6/14/17

Bench Press: 3 x 1  (3 sec neg) Strict Weighted Pull-up: 3 x 1 ( 3 sec pause at top)   Then….   Wednesday the 14th 14 min AMRAP 400m Run 14 HSPU 14 Power Cleans, 135/93          

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WOD 6/13/17

EMOM 7 Minutes 2 Snatch Pulls with shrug and hold (2 seconds) 1 Snatch Then….. Tuesday the 13th AMRAP 13 Minutes 200m Run 13 Chest to Bar Pullups 13 Hang Snatch (full depth squat) 115/73      

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WOD 6/12/17

Front Squat 3sets x 2 reps (pause last rep 3 sec) Row 500m 30 Jump Lunges 15 T2B rest 2mins Row 500m 30 Box Jumps, 24/20″ 15 Toes to Bar rest 2mins Row 500m 30 Wall Balls 20/14lbs 15 GHD Sit Ups Record your 3 row times.

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Endurance WOD 6/11/17

10 am- Olympic Lifting 11 am- Endurance AMRAP 30 Minutes 400m Run 200m Farmer’s Walk 50 Double Unders 40 Sit Ups 30 KB Swings 53/35 20 Pullups 10 HSPU CFWC now sells hand tape!

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WOD 6/10/17

Back Squat 3-3-3   Then:   “Tumilson”   8 rounds for time of: Run 200 meters 11 Dumbbell Burpee Deadlifts,   55/35lb Dumbbells or 53/35lb KBs   Post Loads and Times to Zen and Comments:  

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WOD 6/9/17

WWPF   300m Firemans Carry 30 Synch Front Squats, 115/83 50 Partner Russian Med Ball Twists, 20/14   200m Firemans Carry 20 Synch Front Squats, 155/113 50 Partner Russian Med Ball Twists   100m Firemans Carry 10 Synch Front Squats, 195/143 50 Partner Russian Med Ball Twists   *Cash Out: 1 mile med ball run

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WOD 6/8/17

Power Snatch 15 min to to Heavy Single   Then   3 Rounds of:   400 meter run 21 Ring Pushups 15 Kettle Bell Swings 70/53 9 Power Snatch 135/93   Post loads and Times to Zen and Comments:  

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WOD 6/7/17

Bench Press: 3 x 2 (3 sec neg)   Strict weighted Pullups: 3 x 2 (3 sec pause over the bar)   Then…. 60 Bar Facing Burpees 30 Toes to Bar 15 S2OH 155/113 400m Run 15 DB Push Press 50/35 30 Toes Through Rings 60 Double Unders  

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WOD 6/6/17

15 Minutes to a heavy Power Clean Then…. 12 Min Ladder-*3 Bar Muscle Ups between each round* 3 power cleans 135/93 3 box jumps 24/20 6 power cleans 6 box jumps 9 power cleans 9 box jumps 12 power cleans 12 box jumps ETC………… Wingy Saturdays all June!

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WOD 6/5/17

                Congratulations to Marco finishing at his first Individual CrossFit Games Regional debut 28 in a field of 40 of the fittest men in the Atlantic region. Front Squats 3 sets of 2 reps with a 3 sec pause on the 2nd rep Then: 2017 Regional Event 2

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