6/15/22

Work up to a Max of the Following Complex:
1 Power Clean + 1 Hang Power Clean

Then…..

Black/Blue/Grey WOD

“1 Step Forward 2 Steps Back”

5 Rounds For Time of:
50′ Handstand Walk (20 HS Marches) (20 Seconds HS Hold) (100′ Bear Crawl)
150′ Walking Lunge

June “Cool” Board

***Make some goals for yourself for June

 

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6/14/22

Black/Blue/Grey WOD

“Raphael 2.0”

As Many Reps As Possible in 15 Minutes of:
Shoulders-to-Overhead (155/105) (115/75) (75/45) (45/35)
*Every time you set the bar down you must complete 300/250m Row before you can do another set
*Score = Reps of S2OH

June “Cool” Board

***Make some goals for yourself for June

 

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6/13/22

Every 3 Minutes Complete 5 Deadlifts for 5 Sets
*You can drop and reset quickly between reps or do touch & go reps

Then…..

Black/Blue/Grey WOD

“Cobra Command”

As Many Rounds As Possible in 10 Minutes of:
5 Box Jumps (40/30)
(30/24) (24/20) (20/12) (12/6)
10 Overhead Squats (75/45) (45/35) (35/15)
10 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)

June “Cool” Board

***Make some goals for yourself for June

 

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6/10/22

Every 3 Minutes Complete 5 Pause Front Squats for 5 Sets (2-3 Second Pause in Bottom)
*Please share the racks

Then…..

Black/Blue/Grey WOD

“Flame Thrower”

For Time:
21 – 15 – 9
WallBalls, girls to 9′ (20/14) (14/10) (10/6)
Burpees, 2 Hand Touch Hi/Low PU Bar

June “Cool” Board

***Make some goals for yourself for June

 

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6/8/22

Black/Blue/Grey WOD

“Devilishly Handsome”

Starting a new round every 5 Minutes For As Long As Possible:
3 Minutes to Complete:
15/10 Calorie Bike
15 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
3 Devli’s Press (50/35) (40/25) (30/15) (20/10)
*REST 2 Minutes Between Rounds
*After each successfully completed round ADD 3 Devil’s Press the next round

June “Cool” Board

***Make some goals for yourself for June

 

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6/7/22

Every Minute On the Minute Complete 1 Hang Snatch for 11 Sets
*Hang from just BELOW the Knee
*Power or Squat

Then……

Black/Blue/Grey WOD

“Kronos”

For Time:
200m Run
25/20 Hand Release Push Ups, Feet on Plate (Normal HR Push Ups) (from Knees)
1 Bar Muscle-Up (Chest-to-Bar Pull-Up) (Pull-Up) (with Band) (Ring Row)
200m Run
20/16 HR Push Ups
2 Bar Muscle-Ups
200m Run
15/12 HR Push Ups
3 Bar Muscle-Ups
200m Run
10/8 HR Push Ups
4 Bar Muscle-Ups
200m Run
5/4 HR Push Ups
5 Bar Muscle-Ups

June “Cool” Board

***Make some goals for yourself for June

 

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6/3/22

Black/Blue/Grey WOD

“Spa Day”

For Time:
40/30 Calorie Ski Erg
120m Farmer’s Carry (100/60) (85/50) (70/40) (50/30)
600m Run
20 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) (70/50) (50/25)
100 Double Unders (50 DU’s) (200 Singles) (100 Singles)
2 x 20m Sled Push Down & Pull Back (5/3 Plates) (3/2) (2/1)

June “Cool” Board

***Make some goals for yourself for June

 

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6/1/22

Black/Blue/Grey WOD

“CrossFit Total”

1 Rep Max Back Squat
1 Rep Max Strict Shoulder Press

1 Rep Max Deadlift
*3 Attempts at each Max Lift after properly warming up

*Please share the racks

June “Cool” Board

***Make some goals for yourself for June

 

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