CrossFit Stone Bay

WOD for Tuesday, 30 June

2 Rounds for time of:

 

Right arm barbell push press, 12 Reps

Left Arm Deadlift, 12 Reps

Run 800 meters

Left arm barbell push press, 12 Reps

Right Arm Deadlift, 12 Reps

Run 800 meters

 

*We’ll find the right weights for everyone during the warmup!!

 

 

WOD for Monday, 29 June

We're meeting at the normal 0530 time today...  We'll talk about the rest of this week after the Wod!

 

Thruster

 

1-1-1-1-1-1-1

 

Then:

 

10-9-8-7-6-5-4-3-2-1 Reps of:

 

Thrusters, 75 lbs

Pull Ups

 

 

WOD for Friday, 26 June

5 Rounds for time:

 

5 Deadlift (75% of your 1RM)

10 Burpees

 

I won't be there this morning fellas...  Doc has the lead.

WOD for Thursday, 25 June

Rest Day!!  Enjoy!!

WOD for Wednesday, 24 June

“The Chief”

 

Max Rounds in 3 minutes of:

 

3 Power Clean, 135 lbs

6 Push Ups

9 Squats

 

Rest 1 minute, and repeat for five (5) total cycles.

 

*Score is total number of rounds complete during all five cycles

 

 

 

WOD for Tuesday, 23 June

5 Rounds:

 

2 Minutes on, 2 Minutes off of the following for maximum repetitions:

 

-Sprint 200 meters

                -Round 1: Box Jumps

                -Round 2: Ring Dips

                -Round 3: Wall Balls

                -Round 4: KB Swings

                -Round 5: Double Unders

 

Here’s how this works….

-Start your watch

-Sprint 200 meters

-Then do as many reps as possible in what’s left of the 2 minutes

-Rest 2 minutes

 

 

 

 

WOD for Monday, 22 June

Shoulder Press:

 

3-3-2-1-1

 

Then, 5 Rounds for time of:

 

10 Double Unders

10 Overhead Squats, 75 lbs

 

**If you have a jumprope, BRING IT!!!!

 

 

WOD for Friday, 19 June

“Lynne”

 

5 Rounds for max REPS:

 

Body weight Bench Press

Pull Ups

 

*There is no time component to this WoD.

*After your bench press, walk out to the pull ups bars, shake it out, and hit the pull ups.

*After the pull ups, head back in and knock out the bench.

*Keep moving, take short rest breaks, but don’t malinger!!!

 

 

 

WOD for Thursday, 18 June

Rest Day!  Enjoy!!!  Come ready to work tomorrow!

WOD for Wednesday, 17 June

21-15-9 Reps of:

 

Bodyweight Deadlift

½ Bodyweight Push Press/Push Jerk

Run 400 meters