WOD BLOG
Daily workouts, news and information
Tuesday, June 18th, 2019
Gymnastics
4 Rounds (not for time)
Max(-1) Strict Wide Grip Pull-ups
8-10 Strict Ring/Bar/Box Dips
*Rest 2min Between Rounds*
*only do the Pull-ups on Rounds 4, not the Dips*
Conditioning
10 Rounds
1-5 Handstand Push-ups [strict if possible]
6-10 Pistol Squats
15 KB Swings (24/16)
Monday, June 17th, 2019
Weightlifting
15min E90sec
1 Hang Power Clean [above knees]
1 Hang Power Clean [below knees]
1 Power Clean
Conditioning
5 Rounds
15/10 Calorie Row
12 Deadlifts (185/135)
9 Burpees over Bar
*Rest 1min Between Rounds*
Sunday, June 16th, 2019
Conditioning
30min EMOM (40sec On/20sec Off)
1. Assault Bike
2. Battle Ropes
3. Russian Twists
4. Lateral Box Overs (24/20)
5. Single-Arm Farmer Carry (+lbs)
6. Sit-ups
Saturday, June 15th, 2019
CrossFit Westmount Games & Member Appreciation Event
Friday, June 14th, 2019
Weightlifting
15min E90sec
1 Hang Power Snatch [above knees]
1 Hang Power Snatch [below knees]
1 Power Snatch
Conditioning
40-30-20-10
Hang DB Snatches (60/40)
Tuck-ups
Thursday, June 13th, 2019
Strength
3 Rounds (not for time)
8-10 Shoulder Press (+lbs)
10/10 Single-Arm DB High Pulls (+lbs)
*Rest 2min Between Sets*
Conditioning
18min EMOM
1. 20sec Sled(Box) Push (135/90) + 5-10 Burpees to a Target (10″/6″)
2. 20/20sec Weighted Forearm Side Plank (25/10)
3. 2 Wall Climbs + 15-20sec Handstand Hold [chest facing wall]