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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.