WOD BLOG

Daily workouts, news and information

1806, 2019

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)

1706, 2019

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*

1606, 2019

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

1506, 2019

Saturday, June 15th, 2019

CrossFit Westmount Games & Member Appreciation Event

 

1406, 2019

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

 

1306, 2019

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]

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