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Friday, June 10, 2016
160610: Deadlift 70% 1×3 Deadlift 80% 1×3 Deadlift 90% 1×3+(Max Reps) –then– Teams of 2: 800m Sled Push/or Pull (or 200 cal bike) 150 Calorie Row 100 Box Jumps (24/20) 75 Deadlifts (155/105) 15 Rope...
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Saturday, June 11, 2016
160611: 0800 Ladies Only WOD 0900 Solo WOD For time: 5 rounds run 400 20 deadlifts 20 wall balls :90 sec UB plank 1000 Team WOD Teams of 2 5 rds Run 400m 40 deadlifts 185/135 40 wall balls 20/14...
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Sunday, June 12, 2016
160612: 10 Minutes: Handstand Push Up Practice –or- Handstand Push Up on Rings and Tuck Up to Handstand on Rings Practice –then– AMRAP 5: 5 Freestanding Handstand Push Ups 5 Burpees -Rest 2 Minutes-...
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Monday, June 13, 2016
160613: Squat 75% 1×5 Squat 85% 1×53 Squat 95% 1×1+ (Max Reps) –then– Every 3:00 for 5 Rounds: 160m run 20 Back squats (135/95) –then– 3×20 Hip Bridges
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Tuesday, June 14, 2016
160614: Every 2:00 min. for 10:00 min. complete: 7 S2O 135/95 6 S2O 155/105 5 S2O 175/115 4 S2O 195/125 3 S2O 205/135 –then– AMRAP 12: 5 HPC (185/125) 20 Wall balls (20/14) –then– Core — 630 Skills:...
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Wednesday, June 15, 2016
160615: Bench 75% 1×5 Bench 85% 1×3 Bench 95% 1×1+ (Max Reps) –then– 3 Rounds: 400m Run 50 Double Unders 40 V-ups 30 Slam Balls 20 Floor Press (55/35) 10 Burpees — 630 Yoga with Bee
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Thursday, June 16, 2016
160616: Teams of 2 4 Rounds: 400m Weighted run (30/20) 20 DB Burpee Box Step overs 500m row 20 DB Squat Cleans (45/25) — 630 Skills: 3 CrossFit Combatives–front-choke self defense, rear-hair grab self...
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Friday, June 17, 2016
160617: Deadlift 75% 1×5 Deadlift 85% 1×3 Deadlift 95% 1×1+(Max Reps) –then– AMRAP 14: 5 Deadlifts (225/155) 10 HSPU 15 Pull ups –then– Finisher: 3×20 Reverse Hypers 3×20 Back Extensions
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Sunday, June 19, 2016
160619: 10 Minutes: Find 1 RM Weighted Pull Up –or- Pull Up Practice –then– AMRAP 13: 6 Weighted Pull Ups (45/25) 6 Box Jumps (30/24) 12 Slam Balls (30/20) -then– Hold Bottom of Squat 2 Minutes Hold...
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Monday, June 20, 2016
160620: Squat 65% 1×5 Squat 75% 1×5 Squat 85% 1×5+ (Max Reps) –then– 5 Rounds for Reps: :45s Front Squat (115/75) :15s Rest :45s DU :15s rest :45s Sit ups :15s Rest –then– Core
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Tuesday, June 21, 2016
160621: Every :90s for 6 Rounds: 3 P. Snatches +1 OHS NOTE: Ascending in weight starting at 60% –then– “Nancy” 5 Rounds: Run 400 meters 15 Overhead Squats (95/65) — 630 Skills: Tall Cleans, Jerk...
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Wednesday, June 22, 2016
160622: Bench 65% 1×5 Bench 75% 1×5 Bench 85% 1×5+ (Max Reps) -then- “Lynne” 5 Rounds of Max Reps: Bodyweight Bench Press Pull Ups -then- Finisher: Straight Arm banded Lat Pulldown 3×15 — 630 Yoga...
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Thursday, June 23, 2016
160623: EMOM 30: 10 Thrusters (95/65) 15 V-ups 40 Mtn Climbers — 630 Skills: Jumping Rope…Doubles and Triples
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Friday, June 24, 2016
160624: Deadlift 65% 1×5 Deadlift 75% 1×5 Deadlift 85% 1×5+(Max Reps) –then– AMRAP 20: 5 Deadlifts (185/135) 7 Pull ups 9 Burpees 11 Wall balls 13 Push ups 15 Air squats
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Saturday, June 25, 2016
160625: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, June 26, 2016
160626: “Death by Power Clean and Burpee” Complete 1 Power Clean and 1 Burpee on the first minute, 2 on the second, 3 on the third, and so on until you can no longer complete the required reps. NOTE:...
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**Holiday Schedule**
Hey gang, In honor of AMERICA…CrossFit Rx will be CLOSED on Monday, July 4, 2016. Please check the blog for an optional Hero Workout that day and note Wendler lifts will be shifted to Tuesday.
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Monday, June 27, 2016
160627: Squat 70% 1×3 Squat 80% 1×3 Squat 90% 1×3+ (Max Reps) –then– AMRAP 20: 10 Back Squats (135/95) 10 Lunges ea 10 Burpees 20 DU 20 Slam Balls 20 V-ups
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Tuesday, June 28, 2016
160628: Every :90s for 6 Rounds: 3 P. Clean +1 Split Jerk NOTE: Ascending in weight starting at 60% –then– Machine 20/15 Cals 20 P. Clean (95/65) 20 Push Press 20 Sit ups Machine 15/10 cals 15 P....
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