[-] WOD 061816

Metcon (Pulse Zone Yellow / Red)

“Baker’s Dozen”
Teams of 3, For Time (30 Minute Cap):
90/60 Calorie Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
90/60 Calorie Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
90/60 Calorie Bike

 

[-] WOD 061815

Weightlifting

Front Squat (Work to a heavy triple)

Metcon (Pulse Zone Yellow / Red)

Metcon (AMRAP – Reps)
AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (155/105)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

 

[-] WOD 061814

Weightlifting

Bench Press (5×3 across)
Super set with 12 side raises

Metcon (Pulse Zone Yellow / Red)

“Schlitz” (Time)
4 rounds:
400 Meter Run
4 Muscle-Ups
40 Double-Unders

 

[-] WOD 061813

If you missed out on the challenge signup and would like to jump in there here is the link: https://app.wodifyrise.com/Event/Event.aspx?u=cfpsummer2018challenge

Weightlifting

Sumo Deadlift (Build to a moderate triple)

Metcon (Pulse Zone Yellow / Red)

“Floor It”
On the 4:00 x 4:
100′ Walking Lunge
15 Deadlifts (185/135)
21/15 Calorie Bike

Score can not exceed 36/30 per round.  Only counting the deads and cals.

 

[-] WOD 061812

A few extra time slots for the bodyfat truck have been opened: https://sebodyfattest.com/welcome-to-south-east-body-fat-test/book-a-body-fat-test/?bftservice=crossfit-pure#OCCalendar

Metcon (Pulse Zone Yellow / Red)

A. “Figawi”
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8  Power Snatches (135/95)
B. Recovery + Midline
5 Sets:
2 Minute Light Bike (Recovery Pace)
20 GHD Sit-Ups or 30 Abmat Sit-Ups*Not for time

 

[-] WOD 061811

If you are in the challenge then your trays are sitting on the counter.  Only two per person, swing by in the morning and get them!

Weightlifting

Squat Clean Thruster (Work to a heavier than last week single)

Metcon (Pulse Zone Yellow / Red)

“Chalant”

RX / Fitness
For Time:
21 Burpees
21 Power Cleans (95/65)
15 Burpees
15 Hang Squat Cleans (95/65)
9 Burpees
9 Thrusters (95/65)

RX+ / Performance
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)

 

[-] WOD 061808

Weightlifting

Front Squat
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 1 Tempo Front Squat
Minute 2 – 5 Deficit Kipping Handstand Push-ups

Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.

Metcon (Pulse Zone Yellow / Red)

“Bumpy Ride”
In Teams of 3, AMRAP 25:
12/9 Calorie Bike
6 Burpees Over Wreckbag
100 Meter Slam Ball Run (30/20)

*1 point for the run

 

[-] WOD 061807

Weightlifting

Snatch (Work to a heavy 2 rep squat snatch)
Do not power.  If you are power snatching on a snatch day then you had better be hurt or coming off of an injury.  If something is not our strength then WORK IT and make it something that we are good at.  This goes for all things that pop up.  Its known as virtuosity which is defined as performing the common uncommonly well.

Metcon (Pulse Zone Yellow / Red)

“Mani-Pedi”
On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans

Score will be the weight of your heaviest 3 rep power clean performed only if the dubs and t2b are also completed in the 2 minutes. Scale accordingly so that you have time to complete the reps prescribed.

 

[-] WOD 061806

Weightlifting

Push Press (Heavy 5 rep)

Metcon (Pulse Zone Yellow / Red)

3 Rounds, For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 1-Arm Dumbbell Hang Clean and Jerks (10 each side) (50/35)

 

[-] WOD 061805

Still time to signup for the challenge… Note, you will have plenty of food throughout the day if thats a concern as I did hear a little feedback on that.  https://app.wodifyrise.com/Event/Event.aspx?u=cfpsummer2018challenge

Metcon (Pulse Zone Yellow / Red)

For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Schwinn Bike
10-8-6-4-2: Deadlifts (275/185)

Metcon (Pulse Zone Yellow / Red)

Not For Time:
100 Banded Tricep Pushdowns
50 Banded Pull-Aparts
50 Banded Tricep Pushdowns
50 Banded Pull-Aparts

Followed by
Accumulate 2 Minutes in a L-Sit on Parallettes
*Every break – 15 Empty Barbell Good Mornings