TGIF
Metcon (Time)
4 RDS
10 BOX JUMPS
20 FRONT RACK LUNGES 55/75
30 SIT UPS
40 YARD SUICIDE RUN
10 BOX JUMPS
20 FRONT RACK LUNGES 55/75
30 SIT UPS
40 YARD SUICIDE RUN
CrossFit Hardcore Warm-up
CrossFit WOD, June 22, 2017
ALMOST FRIDAY!
CrossFit Hardcore Warm-up
Metcon (Time)
3 RDS
10-SDLHP 85/115
15- PUSH JERK
15 WALL BALLS
100 MT FARMER CARRY 35/55
10-SDLHP 85/115
15- PUSH JERK
15 WALL BALLS
100 MT FARMER CARRY 35/55
CrossFit WOD, June 21, 2017
SNATCHES WED
CrossFit Hardcore Warm-up
Metcon (Time)
4 RDS
400 MT RUN
12 POWER SNATCHES 65/95
24 KB SWINGS 35/55
1 ROPE CLIMB
400 MT RUN
12 POWER SNATCHES 65/95
24 KB SWINGS 35/55
1 ROPE CLIMB
CrossFit WOD, June 20, 2017
BARBELL TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
6 RDS
6-D/L 95/135
6-HANG POWER CLEANS
6-FRONT SQUATS
6-D/L 95/135
6-HANG POWER CLEANS
6-FRONT SQUATS
THEN
3 RDS
30 AIR SQUATS
20 HAND R PUSH UPS
10 PULL UPS
CrossFit WOD, June 19, 2017
DUB DA BU DUB
CrossFit Hardcore Warm-up
Metcon (AMRAP – Reps)
2 RDS
5 MIN CAP
800 MT RUN
AS MANY DUBS AS YOU CAN AFTER 800MT
5 MIN CAP
800 MT RUN
AS MANY DUBS AS YOU CAN AFTER 800MT
5 MIN CAP
30 BURPEES
10 BOX JUMPS
AS MANY DUBS AS YOU CAN AFTER BOX JUMPS
SCORE TOTAL DUBS!
TAKE NOTES!
COUNT YOUR DUBS WHERE YOU LEFT OFF FROM PREVIOUS RD.
CrossFit WOD, June 17, 2017
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
HAPPY 43 BIRTHDAY SCOTTY PANTS!
CASH IN 74 Dubs
43 HANG POWER CLEANS 55/75
400 MT RUN
43 STOH
400 MT RUN
43 TOES TO BAR
400 MT RUN
43 OHS 400 MT RUN
CASH OUT 74 Dubs