WEEK of WOD's 6.8.20 - 6.13.20

MONDAY, JUNE 8th

HAPPY BIRTHDAY COURTNEY RIVERA

A. 20:00 - 50:00

2 Rounds for Time:

100 Double Unders (200 SU)

25 Thrusters (75/55lbs)

25 Bar Facing Burpees

Rest 5 minutes

For Time:

200 Double Unders (400 SU)

50 Thrusters (75/55lbs)

50 Bar Facing Burpees

Target Time Workout 1: 8:00

Target Time Workout 2: 10:00

Time Cap (Both): 12:00

The Scaling aim is for athletes to move the barbell comfortably in bigger sets of 10+. Scale weight and reps to maintain the stimulus.

Scaling Option

2 Rounds

60 Double Unders (120 SU)

25 Thrusters (45/35)

15 Burpees

Rest 5:00 -

For Time:

120 Double Unders (240 SU)

50 Thrusters (45/35)

30 Burpees

B. 50:00-60:00

3 sets

30 Sec Dead Hang (pull up bar)

10 Single Arm Bent over row (R&L) (light to moderate weight)

TUESDAY, JUNE 9th

A. 15:00 - 45:00

For Time:

1000m Row

30 Sand Ball Slam

30 Toes to Bar

750m Row

25 Sand Ball Slam

25 Toes to Bar

500m Row

20 Sand Ball Slam

20 Toes to Bar

Target Time: 14:00

Time Cap: 20:00

The Scaling aim is for athletes to finish within the desire time frame. Scale row down to finish under 4 minutes, Scale weight on Slam balls for continuous movement, and scale T2B movement down for maintaining consistency.

Scaling option:

For Time:

750m Row

21 Sand Ball Slams (30/20)

21 Sit Ups

500m Row

15 Sand Ball Slams (30/20)

15 Sit Ups

250m Row

9 Sand Ball Slams (30/20)

9 Sit Ups

B. 45:00-60:00

3 sets

20 Banded Pull Aparts

15 Single Leg RDL’s (R&L)

25” Banded Side Step (R&L)

WEDNESDAY, JUNE 10th

HAPPY BIRTHDAY RYAN TURNER and SARAH LAFLEUR

A. 15:00-40:00

5 sets:

3min Amrap

5 Clean and Jerks

10 Box Jumps (24,20")

- rest 1 :00 b/t sets

Target number of Reps each set: 50+

Minimum number reps before scaling: 30

The Scaling aim is for athletes to move the barbell unbroken for majority of the workout and confident and comfortable with Box Jump height. Scale weight down and bow jumps to step ups for non-stop movement.

Scaling option:

5 sets

3:00 Amrap

5 Clean and Jerks (95/65)

10 Step Ups (24/20) (5 Right/5 Left)

rest 1:00 b/t sets -

B. 40:00-60:00

3 sets

10 V Ups

10 Hollow Rocks

10 secs Hollow Hold

-Rest 30 secs b/t sets -

Mobility:

-2min Couch stretch (each leg)

-2minBarbell Hamstring/Calf smash (each leg)

THURSDAY, JUNE 11th

HAPPY BIRTHDAY AMANDA FORESTER

A. 20:00-45:00

For Time:

21-15-9

Calorie Assault Bike

12-9-6 reps

Bar Muscle-up

Female Calories 16/12/8

- Rest 5 minutes -

For Time:

21-15-9

Calorie Assault Bike

9-6-3 reps

Burpee Bar Muscle-up

Female Calories 16/12/8

Target time: sub 7:00

Time cap: 10:00

The Scaling aim is for athletes to finish under 7 minutes. Bike needs to always be completed under 1 minute or close to. If Bar muscle up are the limiting factor on reps then scale down by 3 reps each set for workout 1. If Muscle ups can't be completed then scale down the progressions…. Chest to Bar, Pull Up, Jumping Pull Up. use the same progression down for workout 2 and add a burpee before each rep.

Scaling option:

For Time:

15-12-9

Calorie Assault Bike*

15-12-9

Chest to Bar (Chin over Bar or Jumping Pull-up)

Female Calorie 12-9-6

Rest 5:00 -

15-12-9

Calorie Assault Bike*

9-6-3

Burpee Chest to Bar (Burpee Jumping Pull-up)

Female Calorie 12-9-6

B. 45:00-60:00

3 sets

15 Goblet Squat

12 Windmills

30 Sec. Side Plank

FRIDAY, JUNE 12th

HERO WOD FRIday

"Manuel"

5 rounds of:

3 minutes of rope climbs

2 minutes of squats

2 minutes of push-ups

3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

SATURDAY, JUNE 13th

A. 15:00-60:00+

Teams of 2

100-80-60-40-20

Calorie Ski Erg (OR Row OR Bike)

Push Ups

*After each round 100’ Sled Push (4x45/3x45)*

* Sub 50 goblet squats if sled is not available *

Target time: 30:00

Time cap: 50:00

The Scaling aim is for athletes to keep consistent movement and to always have 1 person working while the other rest. 2 people should not be rest at the same time.

Individual option

30-27-24-21-18

Calorie Ski Erg

Push Ups

50' Sled Push (2x45/1x45)

Scaling option

Teams

75-60-45-30-15

Cal. Ski Erg (OR Row OR Bike)

Push Ups