SATURDAY WOD June 30, 2018

29
Jun

SATURDAY WOD June 30, 2018

8am BC60 and 9am CF60 with Coach Abby!!

 

 

 

CrossFit WOD
PERFORMANCE

A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

 

 

 

CrossFit WOD
FITNESS

A.
In teams of three, complete as many rounds as possible in 15 minutes of:
6 Single-Arm Dumbbell Snatches
6 Burpees

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Dumbbell Push Presses
15 Kettlebell Swings

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

 

 

 

BootCamp WOD
INTENSITY

A.
4 Rounds Not For Time
10 db box  step overs
10 db front squats

B.
4 Rounds For Time
15 abmat Sit ups / v ups
20 kb russian swings
20 wallballs
15 /10 Cal AD Pro Bike

*Rest 2 minutes after each round