CrossFit Tri-County

WODs

6.29.19

With a partner, perform 5 alternating sets each of: 10 Bench Press (Bodyweight/75% BW) 15 Toes to Bar 20/15 Calorie Row (Scale Bench Press weight so you can complete most of the 5 sets unbroken) Alternate sets every exercise: – Partner 1 performs 10 Bench Press, Partner 2 perform 10[…]

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6.28.19

Teams of 3 AMRAP 30: 12/9 Calorie Assault Bike 10 Medicine Ball Squat Jumps (30/20) 5 Power Clean and Jerks 1st 6 Rounds: 95/65 2nd 6 Rounds: 115/85 3rd 6 Rounds: 135/95 4th 6 Rounds: 155/105 Parters cycle through full rounds, one at a time. Weights climb after each partner[…]

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6.26.19

Part 1 Snatch Perform 1 rep every minute on the minute for 10 minutes   Loading Guidelines: Sets 1-2: 70% 1RM Sets 3-4: 75% Sets 5-6: 80% Sets 7-8: 85% Sets 9-10: 90% * Only add weight as technique allows. * Emphasize technique and speed over load. * If new[…]

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6.25.19

Tempo Back Squats 3 3 x 2 Build To a Heavy 3 With Great form Wod: 3 Rounds for time 400m run 50-40-30 Wall Balls 20/14 30-25-20 Chest to Bar

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6.22.19

Teams of 2 Amrap 25 5 Back squats from rack 185/125 5 Box Jumps 30/24 5 T2b 200M run/ 60 Double unders

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6.21.19

In teams of 2, complete: 5 alternating sets each of 10/7 Calorie Assault Bike 5 alternating sets each of 5 Deadlifts, 4 Hang Power Cleans, 3 Push Jerks 4 alternating sets each of 10/7 Calorie Assault Bike 4 alternating sets each of 5 Deadlifts, 4 Hang Power Cleans, 3 Push[…]

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6.20.19

Part 1 Power Clean 3-3-3-2-2-2-1-1-1 Perform a set every 2 minutes Loading Guidelines: Sets 1-3: 3 reps @ 40-60% Sets 4-6: 2 reps @ 70-85% Sets 7-9: 1 rep @ 90%+ Scoring: Load Amrap 9 9 Power Cleans 115/80 9 Hspu’s

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6.19.20

6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.

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