WOD – Page 234 – 850 CrossFit

WODPage 234

Saturday 6-30-18

In teams of two,
Two minutes per station
3 rounds of:
-sled push 65#
-Dumbbell thrusters 35/25
-box jumps 24/20
-ring dips

Warmup
400m run
3 rounds
10 ring rows
10 presses 45/35
10 10 ring dips
2 min rest

Wod
20 minute AMRAP
10 pull-ups
10 handstand push-ups
20 good mornings 45/35

Warmup
50 double unders
3 rounds
10 push-ups
10 sit-ups
10 lunges
2 min rest

Wod
40 min AMRAP
600 m run
10 deadlifts 275/195
600 m run
50 sit-ups

Warmup
3 rounds
10 pvc shoulder pass throughs
10 sec bottom of squat hold
10 squats
2 min rest

Wod
30 min EMOM
2 overhead squats
** Work up to a heavy double, racks may be used.

Warmup
400m run
3 rounds
10 power snatch 45/35
10 ohs 45/35
10 snatch balance 45/35
2 min rest

Wod
3 rounds
15-cal. row
12 power snatches 95/65
9 burpees

Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 shoulder presses 45/35
2 min rest

Wod
12 min AMRAP
9 dumbbell deadlifts 50/35
6 burpees
3 dumbbell power cleans 50/35

Open gym 2-3

850 CrossFit will hold our Saturday workout at Blackbox. The fundraiser runs from 9-12 tomorrow.i a planning on being there at 10:00am.

Warmup
500m row
3 rounds
10 bottom to bottom squats
10 sec bottom of squat hold
10 ring dips
2 min rest

Wod
Front squat
1-1-1-1-1-1-1-1-1-1

*Remember, Saturday’s workout will be at Blackbox. I’m planning to be there at 10:00am. The event …

Warmup
50 Double unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 front squats 45/35
2 min rest

Wod
4 rounds
25 wall-ball shots 20/14
25 pull-ups

** This Saturday Blackbox is holding a fund raiser for Colleen Fahey’s …