WOD Archives - Page 58 of 113 - CrossFit Big Rock

15 JUNE 2017

All Classes

Skill work
10 Minutes on Pull-up Work
PVC Pull Downs
Scapular Pull-ups
Bicep Curls
Negatives

Conditioning
AMRAP 18:
15 Calorie Row/50 Double Unders/200m Run*
20 DB Push Press 35/25#
10 Deadlifts 245/165#

*Choose your goat

15 JUNE 2017Tess Linder2017-06-15T21:47:43-07:00

Strength
Power Clean: 10 min to work to heavy singleConditioning
AMRAP 4:00
400m Run
15 Burpees Over Bar
Max Power Cleans 115/80#
Rest 4:00
AMRAP 4:00
400m Run
10 Burpees Over Bar
Max Power Cleans 135/95#
Rest 4:00
AMRAP 4:00
400m Run
5 Burpees Over Bar
Max Power Cleans 155/105#

Advanced weights: 135/95# – 155/105# – 185/135#

10:30 Sweat Class
Same AMRAP as above DB’s option for cleans

6:30 Weights or Open Gym

14 JUNE 2017Tess Linder2017-06-14T20:17:31-07:00

13 JUNE 2017

6 Rounds:
13 Thrusters 95/65#
14 Pull-ups

Sweat Class
EMOM x 20 min
Min 1 – Thrusters
Min 2- Pull-ups
Min 3- Sit-ups
Min 4- Rest

13 JUNE 2017Tess Linder2017-06-13T19:43:08-07:00

12 JUNE 2017

AMRAP 25
Teams of 3:*
10 Zercher Reverse Lunges (5/side), 70/50#
10 Alternating D-Ball Shoulders, 60/30#
20 Lateral Heavy Wall Ball Hops (1 jump = 1 rep)
200m Run

*Relay style, Athlete 2 can start once
Athlete 1 leaves for the run

Sweat Class
Same as above use DB’s for Reverse Lunges
Wall Ball for D Ball

12 JUNE 2017Tess Linder2017-06-12T20:38:00-07:00

10 JUNE 2017

Teams of 3
400m Wall Ball Run
60 Clean & Jerk 115/75#
60 Pull-ups
20 Synchronized Burpees
80 Wall Ball Shots 20/14#
80 Box Jump Overs 24″/20″
100m KB Farmer Carry 53/35#
100 One-Arm DB Snatches 50/35#

10 JUNE 2017Tess Linder2017-06-11T16:07:17-07:00

9 JUNE 2017

Jackie
Row 1000m
50 Thrusters 45/35#
30 Pull-ups

Sweat Class
Jackie and Her Lil Sis
*DB’s and Jumping Pull-ups

9 JUNE 2017Tess Linder2017-06-09T20:04:39-07:00

8 JUNE 2017

All Classes

“Annie’s on the Run”
100 DU
50 Sit-ups
200m Run
80 DU
40 Sit-ups
200m Run
60 DU
30 Sit-ups
200m Run
40 DU
20 Sit-ups
200m Run
20 DU
10 Sit-ups
200m Run

8 JUNE 2017Tess Linder2017-06-08T20:26:33-07:00

7 JUNE 2017

Building to a Heavy:
3-Position Power Snatch
Pockets – Above the Knee – Floor

Cashout:
EMOM x 12
A) 40sec Max Strict Pull-ups
B) 40sec Max Hollow Rocks
C) 40sec Max Strict HSPU

Sweat Class
3 rounds of:
400m run
20 DB Power Snatches
20 Burpees3 sets of:
60 sec Plank up down
10 Barbell Good Mornings

7 JUNE 2017Tess Linder2017-06-18T08:19:39-07:00