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CrossFit & CrossFit Endurance WODs 12-18 June

Sunday 18 June

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Run 5-10k EZ!  Enjoy it!

Saturday 17 June

CrossFit

RELAY RACE DAY! No Classes today!  Come race, volunteer, or just cheer them on!

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do the RELAY, then Rest or Yoga/mobility

Friday 16 June

CrossFit

Warm-Up: Everyone is it!  10 squats 10 cossacks, 20 swinging triceps.

Front Squat 10-5-3-1-1-1-3-5-10

Cool-Down: Barbell triceps & lat smash; couch

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit AND:

3 Drills + 20m run between each

2(4*1:00 @100+ cadence, rest 1:30, do 2 drills; 6:00@95 cadence, rest 2:00)

10*100m run as close to barefoot as possible, walk 100m for recovery

Thursday 15 June

CrossFit

Warm-Up: 3(200m run, 10 squats, 10 cossacks, 10 KB swings) Burgener (C&J), Pistol progression, 3 c&j@33%, 60%; 3-2-1 reps 1st round exercises

For time:

  • 21 Pistols

  • 15 Clean & Jerk @60% 1RM

  • 9 Chest-to-Bar Pull-ups

Rest 15:00, then, for time:

  • 21 Handstand Push-ups

  • 15 Snatches @60% 1RM

  • 9 Chest-to-Bar Pull-ups

Cool-Down: Band: super tri, hip front & back, standing quad

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Yoga or Mobility

Wednesday 14 June

CrossFit

Warm-Up: Run or Row 800m, 3(5 Pull-ups, 5 Push-ups, 10 Squats), 3(High Hang Power Clean, High Hang Squat Clean, Low Hang Squat Clean) 3 Jerks

Clean & Jerk 3-2-2-2

Happy Birthday to our Beloved “Susan” 5RFT:

  • Run 200m

  • 10 Air Squats

  • 10 Push-ups

Cool-Down: 200m walk, vinyasa flow

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

Tuesday 13 June

CrossFit

Warm-Up: 3(200m run, 1 handstand hold, 1:00 DU practice), 3*5(WB, KB SDHP, Box Jumps, Push Press increasing wt each round)

42-30-18 Reps for time of:

  • WBs

  • KB 1-hand SDHP @24/16

  • Box Jumps (20/16″)

  • KB 1-hand Push Presses @ 20/14

Cool-Down: Couch, triple bully, LAX/foam roll

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

3 Drills + 20m run between each

2(4*1:00 @100+ cadence, rest 1:30, do 2 drills; 6:00@95 cadence, rest 2:00)

10*100m run as close to barefoot as possible, walk 100m for recovery

AND at least 15:00 mobility work – attack those trouble spots!

Monday 12 June

CrossFit

Warm-Up: Run 400m, width of yard (outside) inchworm, 1 width toy soldiers

10-10-10-10 Double KB Single-leg deadlifts

w/u2: 3(3 Pull-ups, 4 HSPU, 5 Thrusters, increasing weight)

“Marco” 3 RFT:

  • 21 Pull-ups

  • 15 HSPU

  • 9 Thrusters @102.5/85 or 65% 1RM

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California.

Cool-Down: Golmukasana (use band if needed), twisting version

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

CrossFit Slipstream is a CrossFit gym in St Paul, Minnesota featuring a year-round endurance program