GHF CrossFit Weekly WOD
MEMBERS - SCHEDULE YOUR WOD
Monday (6/18):
Teams of 2:
100-80-60-40-20-10
Double Unders F(2x Singles)
50-40-30-20-10-5
Wall Balls Rx(20/14)
*split up reps as needed, 1 person working at a time.
(Rest 2 Minutes)
20 Minute AMRAP -Team Prowler Push
1 Prowler Sprint + 5 Burpees
(next person can start prowler once other person starts burpees)
*Every 4 minutes add weight.
Tuesday (6/19):
E2MOM for 10 Minutes:
10-15 T2B
Without 5+ T2B:
3 Sets of:
10 Hollow Body Banded Pulldowns
10 Supermans
10 V-Ups
5-10 T2B Attempts
For Time:
24/20 Calorie Row
20 Power Cleans Rx(95/65)
20 Push Press
20 Sit Ups
20/16 Calorie Row
15 Power Cleans
15 Push Press
15 Sit Ups
15/12 Calorie Row
10 Power Cleans
10 Push Press
10 Sit Ups
12/10 Calorie Row
5 Power Cleans
5 Push Press
5 Sit Ups
Wednesday (6/20):
Strength: Front Squat
3 Sets of 12 Reps @ 65% of 1RM
5 Rounds for Time:
8 Goblet Squats Rx(70/55)
8 Burpees over the KB
200m Run
Thursday (6/21):
Death by Push Ups
EMOM start with 2 push-ups add 2 push ups each round until failure
3 Rounds of 60 Seconds Work/:30 Seconds Rest (22.5 Minutes)
1. Deficit Lunges from 45lb Plate F(Reverse Lunges)
2. Single Ring Ring Rows
3. V-Ups
4. KB Snatch Rx(55/35) (split reps evenly between arms)
5. Assault Bike
Friday (6/22):
Strength: Sumo Deadlifts
3 Sets of 12 Reps @ 65% of 1RM
20 Minute Partner AMRAP
Partner A does 1 KB Thruster Rx(55/35) and 1 C2B Pull Up
then Partner B does 1 and 1.. 2 and 2 each, etc
Saturday (6/23): Teams of 2
9 Minute AMRAP
6 Rope Climbs
20/16 Calorie Bike
(Rest 1 Minute)
9 Minute AMRAP
50 Double Unders F(100 Singles)
10 Hang Power Snatches Rx(95/65)
(Rest 1 Minute)
9 Minute AMRAP
200m Run as a Team
12 Synchronized Burpees
** 1 person working at a time with the exception of last station, reps are total.