WOD 6-29-18

Every 2:00 x 7 rds-
200 m run
10 DL (185/135)

WOD 6-28-18

"Ring Row Lynne"
5 rds-
Max effort bench (*bodyweight)
Max effort ring row
*2 min rest
(go immediately into ring row set)

The CrossFit Kiddos are having a blast this summer!

WOD 6-27-18

EMOM x 10- 3 PCL
-----------------------------
4 rds-
15 HPCL (95/65)
20 WB (20/14)

WOD 6-26-18

EMOM x 20-
1- 200/150 m row
2- 2 rope climbs
3- 12 box jumps
4- :40 wall sit

WOD 6-25-18

Strict Press 5-5-5-5-5
------------------------------
"Tabata Fran"
21-15-9
thruster
pull-up
*may only work on Tabata clock

WOD 6-22-18

Partner WOD-
15 synchro dballs
30 ring dip
60 ring rows
30 ring dip
15 synchro dballs
*share dips and rows any way

WOD 6-21-18

Tabata-
Row
AAB
KBS
DU

WOD 6-20-18

4 rds-
16 DL (115/75)
12 HPCL
8 S2OH

WOD 6-19-18

EMOM x 15-
1- 15 WB
2- 15 WB sit-up
3- 10 burpee over WB
*at 15 min- 400 m run for time

WOD 6-18-18

Strict Press 5 x 2

-----------------------

5-4-3-2-1

Ring MU

Squat CL (185/135)

*sub bar MU or x3 C2B

The face says it all... this one was a doozy!

WOD 6-15-18

Partner WOD-
3 rds-
P1- 400 m run
P2- wallballs
Then-
4:00 Max effort dball
*share reps any way

WOD 6-14-18

Sumo DL
10-1-10-1-10-1
—————————
100 banded good mornings
40 latéral box step-ups
*alternate/break sets any way

WOD 6-13-18

6 min AMRAP *for quality
KB FR carry
5 strict pull-ups
KB FR carry
(1 rd right, then 1 rd left)
----------------------------------------
8 min AMRAP-
8 burpees
48 DU

WOD 6-12-18

EMOM x 20-
1- 3 PCL
2- 12/10 cal row
3- Max F.Sq (w/ pcl weight)
4- 10 T2B

CrossFit Kids kicks off this week! Another summer of
FUN and FITNESS!

WOD 6-11-18

Press 5 x 3
——————
5 rds-
7 HSPU
14 hang DBSN

WOD 6-8-18

Partner WOD:
150 burpees
P1- burpees
P2- holds DBall
*switch as needed

WOD 6-7-18

5 rds-
1 min rest btw
20 jump squats
400 m run

WOD 6-6-18

3 sets-
*single arm work
50 m farmer walk, R
50 m KB FR walk, R
50 m farmer walk, L
50 m KB FR walk, L
-----------------------------------
10-8-6-4-2
20-18-16-14-12
DL (225/155)
WB (20/14)

Gave it all she had. "Murph" 2018

WOD 6-5-18

EMOM x 18-
1- 3 Sq CL
2- 12/10 cal bike
3- 15 DBL KBS

WOD 6-4-18

Strict Press 5 x 5
————————
21-15-9
S2OH (135/95)
T2B