CrossFit, Strong & Sweat WODs Wed June 26th 2019

Click on the photo to register your team! All 3 workouts are SO MUCH FUN!

July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!



A.) Deadlift (Week 2 of 4) Superset

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

Same SUPERSET as last week/

Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional. With the TTB coming up later, it’s going to a good ab day ๐Ÿ™‚

B.) 18min AMRAP:
6 Cal Assault bike or Row or 30ft Shuttle Run
6 Toes-To-Bar
6 Front Squats 95/65lb. (Every other round do Front Rack Lunges)*Round 2 is 8 reps of everything
*Round 3 is 10 reps of everything
*Round 4 is 12 reps of everything
*And so on… Adding 2 reps every round.

ADV 115/75


Wednesday 6/26
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
A. Incline DB Bench โ€“ Work quickly to challenging set of 10
Then rest 2-3 min and then, with the same weight as 10-rep set, complete:
5 Reps every 30 seconds for as long as possible unbroken (4-min cap)
B. Bentover BB Rows
Reps 15-12-10 (increasing)
C. Superset x 2 sets each:
DB Lateral Raises x 12-15 reps
Barbell Strict Press x 10-12 reps
Rest 2-3 min
D. AMRAP 2 min (Rest 3 min) x 2 Sets:
16 Alternating DB Snatches (heavy, so it takes almost a minute)
Max Strict Pull-ups in remaining time
E. EMOM x 8 min (alternating):
DB Hammer Curls x 10-12
Lying DB Tricep Extensions x 10-12


2 Rounds
5 min AMRAP:
5 Rounds
7 Box Jumps + 8 Plate Squat Cleans 55/35lb.
Max shuttle runs in remaining time!
Rest 1 min

5 min AMRAP:
5 Rounds
7 Burpees + 8 Plate Ground To Overhead
Max 4-count flutter kicks in remaining time!
Rest 1 min

Rest 3 min

12 min to finish…
Russian Swings 70/53lb.
Immediately into…
Wall Balls 20/14
Ab Mat Sit-ups

*do the V-Ups right! Your feet and hands should never touch the ground. Stay in a hollow position then bring hands and feet together. Donโ€™t be a flopper.


Categories: WOD