WODs

Friday June 5, 2020


CROSSFIT
“Opposite Day”
30-20-10:
Alternating Dumbbell Power Snatches (50/35)
Push-ups
Directly Into…
10-20-30:
Alternating Dumbbell Hang Clean and Jerks (50/35)
Burpees


Modifications
ALTERNATING DUMBBELL POWER SNATCHES
Barbell Power Snatches (95/65)
Odd Object Ground to Overhead
Slamballs
ALTERNATING DUMBBELL HANG CLEAN AND JERKS
Barbell Clean and Jerks (95/65)
Odd Object Clean and Jerk
Kettlebell Swings
PUSH-UPS
Reduce Reps
Elevate Hands (Box or Bench)
Knee Push-ups

Thursday June 4, 2020


CROSSFIT
Kelly
5 RFT
400M Run
30 Box Jumps (24/20)
30 Wallballs (20/14)




HOME GYM
“Farmhand”
5 Rounds:
100′ Walking Lunge
200 Meter Single Arm Farmers Carry (50/35)
30 AbMat Sit-ups


Modifications
ABMAT SIT-UPS
No AbMat (Feet Anchored)
SINGLE ARM DUMBBELL FARMERS CARRY
Odd Object Farmers Carry
1 Minute Side Plank (Each Side)
500 Meter Row
400 Meter Ski Erg
1000 Meter Bike Erg
25/18 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
WALKING LUNGES
30 Reverse Lunges (15 Each Side)

Wednesday June 3, 2020


CROSSFIT
“Space Cadet”
21-18-15-12-9-6-3:
Back Squat 135/95
200 Meter Run
**Back Squat from the rack


HOME GYM
“Home Cadet”
21-18-15-12-9-6-3:
Double Dumbbell Squats (50’s/35’s)
200 Meter Run


Modifications
RUN
250 Meter Row
200 Meter Ski Erg
500 Meter Bike Erg
12/9 Calorie Assault or Echo Bike
20/14 Calorie Schwinn Bike
150 Meter Trueform or Air Runner
DOUBLE DUMBBELL SQUATS
Barbell Front Squats (95/65)
Single Dumbbell Goblet Squats
Odd Object Goblet Squats
Wallballs
Medicine Ball Squat Cleans

Tuesday June 2, 2020


CROSSFIT
“Hellhole”
For Time:
50 Devil’s Press (50’s/35’s)
“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining


AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3
* Record the total time (including rest) it takes to complete the 50 reps
* If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

HOME GYM
“Hellhole”
Modifications
## DEVIL’S PRESS
* Single Arm Alternating Devil’s Press
* Odd Object Devil’s Press
* Barbell Power Snatch (115/85)
## DOUBLE UNDERS
* Reduce Reps
* 60 Single Unders
* 30 Seconds of Practice
* 15 Over and Back Dumbbells Hops
* 35 Line Hops
* 35 Double Taps

Sunday May 31, 2020


ENDURANCE
“Hidalgo”
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan.

Friday May 29, 2020


CROSSFIT
“eHarmony”
For Time:
30 Sumo Deadlift High Pulls
30 Toes to Bar
30 Hang Squat Cleans
30 HSPU
30 Power Snatches
On the Minute: 5 Burpees
Barbell: 95/65


HOME GYM
“eHarmony”
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbell Power Snatches
30 Single Dumbbell Overhead Squats
*On the Minute: 5 Burpees


Modifications
BARBELL VARIATION
Performed With (95/65)
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats
ODD OBJECT VARIATIONS
Odd Object Deadlifts Video
Odd Object Russian Swings Video
Odd Object Goblet Squats Video
Odd Object Hang Squat Cleans Video
Odd Object Power Snatches Video
Odd Object Overhead Squats Video
SINGLE DUMBBELL OVERHEAD SQUATS
This can be a very challenging movement
Single dumbbell front squats are the next best option

Thursday May 28, 2020


CROSSFIT
“Sand Bar”
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (155/105)
400 Meter Run
100 Meter Slam Ball Run (50/30)
*Record all 6 times, as your score is the slowest the 6 rounds


HOME GYM
“Reverse Psychology”
5 Rounds For Time:
30 Reverse Lunges
20 Shuttle Runs
10 Reverse Burpees


Modifications
SHUTTLE RUNS
200 Meter Run
250 Meter Row
500 Meter Bike Erg
12/9 Calorie Assault or Echo Bike
20/14 Calorie Schwinn Bike
200 Meter Ski Erg
REVERSE BURPEES
Toes to Bar
Toes Raises
Weighted Sit-ups
Sit-ups (2x)

Wednesday May 27, 2020


HOME GYM
“Five Below”
AMRAP 5:
Buy-In: 25/18 cal Assault Bike
Into Max Rounds:
6 Lateral Burpee Over Bar
12 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 cal Assault Bike
Into Max Rounds:
6 Lateral Burpee Over Bar
9 Thrusters (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 cal Assault Bike
Into Max Rounds:
6 Lateral Burpee Over Bar
6 Clusters (135/95)


HOME GYM
“Five Below” [Home Gym]
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters
Scoring: Rounds + Reps


Modifications
DOUBLE UNDERS
Reduce Reps
2 Minutes of Practice
150 Single Unders (1.5x)
100 Line Hops Video
50 Over and Back Dumbbell Hops
75 Plate Hops
100 Double Taps
DUMBBELL FRONT SQUATS
Goblet Squats
Jumping Air Squats (2x)
Odd Object Goblet Squats
DUMBBELL THRUSTERS
Dumbbell Goblet Thrusters
Odd Object Thrusters
Single Arm Dumbbell Thrusters

DUMBBELL CLUSTERS
Single Dumbbell Squat Clean Thrusters
Medicine Ball Squat Clean Thrusters
Odd Object Squat Clean Thrusters

Tuesday May 26, 2020


CROSSFIT
Farmer Annie
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups
CFC Farmers Carry after each round 53/35 (single KB)


HOME GYM
“Flex Seal”
16 Rounds:
20 Seconds Double Dumbbell Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest


Modifications
DOUBLE DUMBBELL DEADLIFTS
Single Dumbbell Deadlifts (Alternate Arms Every Round) Video
Barbell Deadlifts
Slamballs Video
Kettlebell Swings