Back Squat
5-5-3-3-2-2-1
Build throughout, up to 90%
3 Rounds for Reps
1 Minute of Sumo Deadlift High Pull (75/55)
1 Minute of Double Unders
1 Minute of Air Squats
1 Minute Calorie Row
1 Minute of Rest
Endurance WOD (7:45a):
Row 1500 meters
50 Wall Ball Shots (20/14)
50 Hollow Rocks
50 Med Ball Cleans (20/14)
50 Sit-ups
50 Burpees
Row 1500 meters
Community WOD (10:00a)
Row 800 meters
30 Wall Ball Shots (20/14)
30 Hollow Rocks
30 Med Ball Cleans (20/14)
30 Sit-ups
30 Burpees
Row 800 meters
Squat Snatch
5 sets of 3
Up to 85%
21-15-9
Calorie Row
Push Ups
Deadlift (155/105)
*We’ve had some long, tough workouts this week. Spend some quality time working on your snatch, then cruise through this one. Awesome job this week!
Strict Press
5×5 – Up to 80%
For Time:
50 Handstand Push-ups
150 Air Squats
50 Burpees
50 Hang Power Clean (95/65)
*Break up movements and reps however you would like
10 Minute Bar Muscle Up Practice
12 Minute EMOM:
Minute 1 – 40 Double Unders
/70 Singles
Minute 2 – 25 Sit-ups
Minute 3 – 3 Bar Muscle Ups
Dessert:
1 Mile Run
Is it jogging or yogging?
Workouts can now be tracked on SugarWOD
and are available at 7pm the night before.
Create a free account and join Sessions:6 CrossFit
Max Height Box Jump
* MOD with a max squat hold
15 Minute AMRAP
20 Box Jumps (24/20)
20 Burpees
20 Walking Lunges
20 Slam Balls (30/20)
Workouts can now be tracked on SugarWOD
and are available at 7pm the night before.
Create a free account and join Sessions:6 CrossFit
Thank you to all who have served and sacrificed for our country!
8 Minute Front Squat EMOM
3 Reps Every Minute – Build Throughout, Up to 80%
5 Rounds for Time
400 Meter Row
15 Dumbbell Thrusters (40/30)
15 Pull-Ups
Workouts can now be tracked on SugarWOD
and are available at 7pm the night before.
Create a free account and join Sessions:6 CrossFit
Endurance WOD (7:45a):
3 Minute AMRAP:
Burpees
*Rest 3 minutes
3 Minute AMRAP:
Double Unders
*Rest 3 minutes
3 Minute AMRAP:
Calorie Row
*Rest 3 minutes
3 Minute AMRAP:
Wall Ball Shots (20/14)
*Rest 3 minutes
3 Minute AMRAP:
Box Jumps (24/20)
*Rest 3 minutes
3 Minute AMRAP:
Mountain Climbers
*Rest 3 minutes
3 Minute AMRAP:
Ball Slams (30/20)
Community WOD (10:00a)
*Same movements but modify to 1:1 ratio.
Bench Press
5-5-3-3-2-2
*Weight is athlete’s choice
2 Rounds for Time
40 Kettlebell Swings (50/25)
50 Air Squats
30 Toes to Bar
100 Meter Sprint
15 Minutes Handstand Walk Practice
15 Minute AMRAP
:
5 Handstand Push-ups
7 Power Snatch (95/65)
9 Box Jumps