June 2012 CrossFit WODs

 June 30 – “Plate It Up” – 3 RNDS

  • 10 Thrusters 45/25
  • 10 Burpees with Plate
  • 20 Overhead Walking Lunges with Plate
  • 10 Hand Release Push Ups with Plate
  • 250 M Run with Plate

June 29 – “Wall Balls Will Make A Man Out Of You!” – For Time

  • 1 Man Maker 50/30
  • 30 Wall Balls 20/14
  • 2 Man Makers
  • 25 Wall Balls
  • 3 Man Makers
  • 20 Wall Balls
  • 4 Man Makers
  • 15 Wall Balls
  • 5 Man Makers
  • 10 Wall Balls

June 28 – Snatch Balance – Max Weight – 1-1-1-1-1-1-1, THEN

  • Tabata Barbell Jumping Back Squats

June 28 – Strength Training Class

  • Box Squats – 2 Reps x 15 Sets @ 55% Max Weight with 1 chain on each side
  • Conventional Bandy Deadlifts – 2 Reps x 10 Sets @ 65% Max Weight
  • GHR (or Reverse Hypers) – 3 RNDS – 20 Reps
  • Weighted Sit Ups – 3 RNDS – 10 Reps

June 27 – “Tear It Up” – 15-12-9-6-3

  • Thrusters 95/65
  • BTWN Sets – 3 RNDS of
    • 3 Pull Ups
    • 6 T2B
    • 9 Sit Ups

June 26 – For Time

  • 800 M Run
  • 30 KBS 53/35
  • 20 Box Jumps 24/20
  • 10 Front Squats 135/95
  • 400 M Run
  • 30 KBS 53/35
  • 20 Box Jumps 24/20
  • 10 Front Squats 135/95
  • 200 M Run
  • 30 KBS 53/35
  • 20 Box Jumps 24/20
  • 10 Front Squats 135/95

 

June 25 – Max Pull Ups in 1 Min

  • For Time
    • 1 to 10 Power Cleans 135/95
    • 10 to 1 Push Ups
    • (example 1 PC, 10 PU, then 2 PC, 9 PU, then 3 PC, 8 PU…)

 

June 24 – Strength Training Class

  • Front Squat – 1 Rep Max
  • 3 RNDS – 12-15 DB Weighted Box Jumps
  • 3 RNDS AMRAP
    • Weighted Sit Ups
    • Weighted Pull Ups

 

June 23 – 30-20-10

  • Med Ball Cleans 20/14
  • DB Push Press 40/25
  • Med Ball Sit Ups 20/14
  • 500 M Run BTWN RNDS

 

June 22 – For Time

  • 100 M Farmers Carry 50/30
  • 12 Box Jumps 24/20
  • 12 Jumping Lunges
  • 400 M Run
  • 12 Box Jumps
  • 12 Jumping Lunges
  • 400 M run
  • 12 Box Jumps
  • 12 Jumping Lunges
  • 100 M Farmer’s Carry 50/30

June 21 – For Time

  • 500 M Row
  • 3 RNDS
    • 9 OHS 135/95
    • 18 Pull Ups
    • 30 Burpees

June 21 – Strength Training Class

  • Box Squats – 2 Reps x 10 Sets @ 60% 1 Rep Max
  • Bandy Sumo Deadlift – 1 Rep x 10 Sets @ 55% 1 Rep Max
  • 10-12 Reps – GHR
  • 20 Reps x 3 Sets – Russian Twists

 

June 20 – “The Chief”

June 19 – 5 RNDS – 3 Min AMRAP

  • 3 Power Cleans 135/95
  • 6 Push Ups
  • 9 Air Squats
  • 1 Min Rest

 

June 18 – For Time

  • 10 Ring Dips
  • 20 Power Snatches 95/65
  • 30 T2B
  • 40 Push Press 95/65
  • 50 Double Unders
  • 60 KBS 53/35

June 17 – Strength Training Class

  • Deadlift -1 Rep Max
  • 2 RNDS – 15 Reps
    • GHD St Ups
    • Reverse GHD St Ups
    • V Sit Ups
    • Overhead Weighted Walking Squats

 

June 16 – 21 Min AMRAP

  • 7 Thrusters 95/65
  • 7 C2B Pull Ups

June 15 – For Time, 50 of Each

  • Wall Balls 20/14
  • Burpees
  • DB Deadlifts 50/30
  • Sit Ups
  • KBSDHP 88/70

June 14 – On the Minute for 12 RNDS (all weights = technique load)

  • 1 Hang Power Snatch
  • 1 Hang Squat Snatch
  • 1 Full Snatch
  • THEN
    • 3 x 800 M Run
    • Rest 90 seconds BTWN Runs

June 14 – Strength Training Class

  • Box Squats – 2 Reps x 12 Sets @ 55% Max Weight of Back Squat
  • Sumo Deadlift with Band (Singles) x 12 Sets @ 60% 1 Rep Max
  • GHR or GHD Sit Ups – 3 RNDS – 12-15 Reps
  • Strict Pull Ups – 3 RNDS – Max Reps

June 13 – 5 RNDS

  • 9 SDHP 95/65
  • 9 Pull Ups
  • 9 Front Squats 95/65

June 12 – 5 RNDS

  • 15 KBS 70/44
  • 15 Burpees
  • Rest 1 Minute
  • THEN
    • Snatch Balance 3-3-3-3-3

June 11 – 5 RNDS

  • 21 Calorie Row
  • 7 Back Squats (As Heavy AS Possible)
  • 100 M Sprint
  • Rest

 

June 10 – Strength Training Class

  • Bench Press – 1 Rep Max
  • Heavy DB Press – 3 RNDS – As Many As Possible – 10 Breaths BTWN RNDS
  • 3 RNDS – 12 Reps
    • DB Rolling Tricep Extension
    • 1 Arm DB Row (each arm)
    • Weighted Sit Ups

June 9 – “Hope” – Fight Gone Bad Style – 3 RNDS, 1 Min @ each station

  • Burpees
  • Power Snatches 75
  • Box Jumps 24
  • Thrusters 75
  • C2B Pull Ups

June 8 – 1 Mile Run

  • Open Play (fun stuff) for example…
    • Handstand Holds
    • Tabata GHD Sit Ups
    • Slam Balls
    • Battle Rope

June 7 – Max Weight

  • Push Press – 5-5-5
  • Push Jerk – 3-3-3
  • Split Jerk – 1-1-1

 

June 7 – Strength Training Class

  • Box Squats – 2 Reps x 15 Sets @ 50% Max Weight of Back Squat
  • Sumo Deadlift with Band (Singles)
  • Russian Twists – 3 RNDS – 10 Reps

June 6 – On the Min for 12 RNDS – 3 Hang Squat Snatches, THEN

  • 12 Min AMRAP
    • 9 Box Jumps 30/24
    • 9 RKBS 70/53
    • 9 Wall Balls (11 inch target) 20/14

 

June 5 – 15 Min AMRAP

  • 7 T2B
  • 9 DB Hang Power Cleans 40/25
  • 12 Push Ups

June 4 – On the Minute for 12 Minutes, Max Weight – 3 Squat Cleans to Thrusters, THEN

  • “Helen” – 3 RNDS
    • 400 M Run
    • 21 KBS 53/35
    • 12 Pull Ups

June 3 – Strength Training Class

  • Back Squat – 1 Rep Max
  • THEN – 3 RNDS – 10 Reps
    • Reverse Hyper or Hip Extension
    • Bent Over Row
    • GHD Sit Ups

June 2 – For Time

  • 100 Double Unders
  • 800 M Run
  • 5 SETS alternating (e.g. 1st Set = 5 Deadlifts, 15 Push Press, 7 Burpees, 2ndSet = 4 Deadlifts, etc.)
    • 5-4-3-2-1 Deadlifts 315/225
    • 15-12-9-6-3 Push Press 50/30
    • 7 Burpees BTWN each set
    • 800 M Run
    • 100 Double Unders

June 1 – OHS – Max Weight – 2-2-2-2-2-2-2

By |2012-06-09T14:08:59+00:00June 9th, 2012|Workouts|Comments Off on June 2012 CrossFit WODs