WORKOUTS

CrossFit WOD, June 13, 2024

CrossFit – Thu, Jun 13 Warm-up Warm Up 3:00 Machine-into-6:00 AMRAP10 Alternating V-Ups5 Kip Swings25ft Walking Lunge Skill Pull-ups (Max reps) 8:00 Running Clock Level 1: Find the lightest band that you can do one strict pull-up withLevel 2: Find your max unbroken set of

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CrossFit WOD, June 12, 2024

CrossFit – Wed, Jun 12 Warm-up Warm Up 3 Rounds30-second Air Bike 10 Bent Over Banded Rows3 Inch Worms10 Box Step Ups SWOD Shoulder Press (3×10) 12:00 Running Clock 3 sets 10 Shoulder Press (60-65%) 10 L/R Bent Over Single Arm DB Rows -rest 2:00-

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CrossFit WOD, June 11, 2024

CrossFit – Tue, Jun 11 Warm-up Warm Up 3:00 General Stretching-into-3 sets1:00 Row10 Hollow Rocks10 Russian Kettlebell Swings (light)4 Up Downs + Jump Over Rower WOD Metcon (Time) Every 6:00 x 4 sets36/28 Calorie Row24 Kettlebell Swings (53/35)12 Burpee Over Rower *Score is slowest set

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CrossFit WOD, June 10, 2024

CrossFit – Mon, Jun 10 Warm-up Warm Up 3 Rds10 Glute Bridges5 Jumping Air Squats5 Hang Muscle Cleans (empty bar)5 Power Cleans (empty bar)5 Front Squats (empty bar) SWOD Front Squat (3×10) 12:00 Running Clock 10 Front Squats (60-65%) 2 Broad Jumps -2:00 rest- *Build

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CrossFit WOD, June 8, 2024

CrossFit – Sat, Jun 8 Warm-up Warm Up 3:00 Machine or Jog-into-8:00 AMRAP15 Jumping Jacks3 Sandbag Deadlifts (each)4 Up Downs (each)4 Box Step Up (each) WOD Metcon (AMRAP – Rounds and Reps) Teams of 325:00 AMRAPPartner 1: 400m RunPartner 2: AMRAP of5 Sandbag Cleans (150/100)

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CrossFit WOD, June 7, 2024

CrossFit – Fri, Jun 7 Warm-up Warm Up Banded Warm Up-into-10:00 AMRAP 5 Bench Press (lightweight)5 Kip Swings (progress) 5 Up Downs WOD Metcon (Time) Teams of 2:42-36-30Dumbbell Bench Press (50s/35s)Chest to Bar Pull Ups-into-24-18-12Dumbbell Bench PressBar Muscle Ups (or Burpee Pull Up) *Split reps

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CrossFit WOD, June 6, 2024

CrossFit – Thu, Jun 6 Warm-up Warm Up 2 sets:1:00 Machine10 Banded Shoulder Press-into-2 sets:10 Russian Kettlebell Swings (light)5 Shoulder Press (empty bar)10 Dynamic Squat Stretches30-second Crossover Single Practice SWOD Shoulder Press (3-2-1-1-1) 12:00 Running clockShoulder Press Heavy 3 RepHeavy 2 RepHeavy Singles WOD Metcon

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CrossFit WOD, June 5, 2024

CrossFit – Wed, Jun 5 Warm-up Warm Up Hip Halo-into-3 sets:5 Deadlifts (empty bar)5 Tempo Front Squats (empty bar)3x50ft Shuttle Run3 Inch Worms SWOD Front Squat (3-2-1-1-1) 12:00 Running clockFront Squat Heavy 3 RepHeavy 2 RepHeavy Singles WOD Metcon (Time) 15-10-5-10-15Deadlift (225/155)Shuttle Run (50ft) *Each

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CrossFit WOD, June 4, 2024

CrossFit – Tue, Jun 4 Warm-up Warm Up 2 sets:10 Banded Good Mornings15 Banded Pull Aparts-into-3 Rds30-second Row (build in pace)5 Sit-ups5-8 Hand Release Knee Push Ups Skill Jump Rope Skill 5:00 EMOM (0:30/0:30) Level 1: single-undersLevel 2: double-undersLevel 3: crossover singlesLevel 4: crossover doubles

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