June 2011 CrossFit WODs

June 30 – Front Squat- 3-3-3-3-3-3-3

June 29 – 3 RNDS

  • 18 Deadlifts 225/185
  • 18 Wall Balls 20/14
  • 200 M Run

June 28 – 2 RNDS

  • 30 Pull Ups
  • 30 HSPU (Sub Press)
  • 800 M Run

June 27 – On the Min for 3o Min- Score total RNDS

  • 1 Thruster 115/105
  • 2 Clean
  • 3 Burpees

June 25

  • 30 Deadlifts 155/105
  • 15 Front Squats 155/105
  • 250 M Run
  • 60 Lunges
  • 30 Push Ups
  • 250 M Run
  • 90 Double Unders
  • 45 Sit Ups

June 24 – 5 RNDS

  • 15 OHS 135/95
  • Rest 1 Min

June 23 – 40, 30, 20

  • Push Press 95/65
  • Pull Ups

June 22

  • 21 Thrusters 145/100
  • 400 M Run
  • 21 Burpee
  • 400 M Run
  • 21 Deadlifts 145/100
  • 400 M Run
  • 21 Thrusters 145/100

June 21 – 3 RNDS

  • 12 OHS 115/75
  • 21 Pull Ups
  • 400 M Run

June 20 – 7 RNDS

  • 5 Power Cleans 155/105
  • 7 Clapping Push Ups
  • 12 Wall Balls 20/14

June 18– Filthy Fifty

June 17– 4 RNDS

  • 3 Snatch- 135/95
  • 6 OHS- 135/95
  • 9 Power Clean – 135/95
  • 12 Deadlifts- 135/95
  • 500 M Run

June 16

  • 21 Wall Balls 20/14
  • 40 M Run
  • 12 Push Press 115/75
  • 12 Push Jerk 115/75
  • 800 M Run
  • 12 Push Press
  • 12 Push Jerk
  • 400 M Run
  • 21 Wall Balls

June 15– Deadlift- 3-3-3-3-3-3-3- THEN- 7 Min AMRAP

  • 7 Burpee
  • 21 Air Squat

June 14– Press- 3-3-3-3-3-3-3- THEN- 7 Min AMRAP

  • 7 Deadlifts 185/135
  • 21 KBS 53/35

June 13– Back Squat- 3-3-3-3-3-3-3-THEN- 7 Min AMRAP

  • 7 HSPU or Ring Dips or Push Ups
  • 21 DBL Unders

June 11 – 3 RNDS

  • 800 M Run
  • 20 Jumping Pull Ups
  • 15 SDHP 65/45
  • 10 Lateral Burpees

June 10– 10 RNDS

  • 7 Front Squats 135/95
  • 100 M Sprint

June 9 – 18, 15, 12, 9, 6, 3

  • Wall Balls 20/14
  • Box Jump 24/20
  • Push Up with Feet on Box

June 8

  • 400 M Run
  • 21 KBS 70/44
  • 21 Burpee
  • 200 M Run
  • 21 Jumping KB Front Squats
  • 21 Push Press 115/75
  • 400 M Run

June 7– 12 Min AMRAP

  • 7 Pull Ups
  • 7 Push Ups
  • 7 Thrusters 95/65

June 6

  • 800 M Run
  • 40 DB Cleans 40/25
  • 30 Toes to Bar
  • 20 DB Push Press 40/25

June 4 – 21 – 15 – 9

  • Deadlift 315/205
  • Box Jump 30/24

June 3 – SDHP Technique – THEN- 4 RNDS

  • 15 Push ups with hand release
  • 200 M Run
  • 30 Squats
  • 200 M Run

June 2

  • 740 M Row
  • 75 Power Snatch 75/55

June 1 – Snatch Balance – 1-1-1-1-1-1-1 – THEN- 21- 15- 9

  • OHS 95/65
  • Pull Ups
By |2018-08-09T20:53:36+00:00June 19th, 2011|Workouts|0 Comments