WOD

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Invite A Friend To Check Us Out!
18
Jun

Saturday June 19th 2021

Meet us at Centennial Middle School 9am. The Gym will NOT be open!

Rayback Collective hang-out at 12ish

Max Effort 1-Mile Run then a fun team WOD after!

17
Jun

CrossFit Open 12.3

Strength:
Push Press
Complex 12 mins work to a heavy complex
2 strict presses
1 push press
WOD:

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

16
Jun

Work, Rest, Repeat

Skill: HSPU spend 10-15 mins on progressions

WOD: 20 MIN EMOM

MIN 1: 6 HSPU

MIN 2: 50 Double Unders or 75 singles

MIN 3: 10 Deadlifts (185/125/105)

MIN 4: 200m Run

15
Jun

A Thing or Two

PART 1 – 0:00-25:00

5 Rounds x 3min AMRAPS

25 Air Squats

10 Pullups

5 Burpees

Max Squat Snatches with time remaining in the 3 mins (135/95/65)

*Rest 2 Minutes Between Rounds

* Score = number of Squat Snatches each round REPS

*From 25:00-28:00 Recover

PART 2:(28:00-33:00)

5:00 mins to build to a heavy

1 SQUAT SNATCH

14
Jun

Down to Clown

WOD:

For time

500/400m/300m Row

21 Power Cleans (135/95/65)

21 Push Jerks (135/95/65)

500/400m Row

15 Power Cleans (135/95/65)

15 Push Jerks (135/95/65)

500/400m/300m Row

9 Power Cleans (135/95/65)

9 Push Jerks (135/95/65)

CASHOUT: 
3 rounds not for time (allow 10 mins to finish)
15 toe touches to rig lying down
30 bicycles
13
Jun

Front Loaded

Strength:

Front Squat (12 mins to find a heavy single)

WOD:

21-18-15-12-9:

Front Squats (115/85/65)

Pushups

KB Swings (53/35/26)

10
Jun

Mary

Skill:

Pistol Squats

WOD:

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

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