Category: Daily WOD

Team WOD: Laura & Solo WOD: AMRAP 14 mins: Row Cal, Burpee Over Rowers and Power Cleans

Team WOD: Laura

With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans (155/105)

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

BTWB

Solo WOD: AMRAP 14 mins: Row Cal, Burpee Over Rowers and Power Cleans

Complete as many rounds as possible in 14 mins of:
15/12 Row Calories
10 Burpee Over Rowers
5 Power Cleans (155/105)

BTWB

Photo by @snoridgecrossfit

Results

EMOM for 8 mins: Hang Squat Snatch & 5 RFT: Run, Hang Squat Snatches, and Muscle-ups

EMOM for 8 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 8 mins.

BTWB

5 RFT: Run, Hang Squat Snatches, and Muscle-ups

5 rounds for time of:
Run 200m
3 Hang Squat Snatches (Pick load)
4 Muscle-ups
Rest 1 min

BTWB

Photo by @snoridgecrossfit

Congrats to Mason and Emily on their healthy new baby boy Baker who was born on June 26th! Welcome to parenthood!

Results

Deadlift 3RM & Pt. 1: AMRAP 5 mins: Deadlifts and T2B & Pt. 2: AMRAP 5 mins: Single DB Box Step-ups and Double Unders

Deadlift 3RM

Log your best Deadlift 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

BTWB

Pt. 1: AMRAP 5 mins: Deadlifts and T2B

Complete as many rounds as possible in 5 mins of:
5 Deadlifts (225/105)
5 Toes-to-bars

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Pt. 2: AMRAP 5 mins: Single DB Box Step-ups and Double Unders

Complete as many rounds as possible in 5 mins of:
10 Single Dumbbell Box Step-ups – Pick load (24″/20″)
20 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

Dumbbell Bench Press 10-10-10 & 4 RF-ME / 1 min Stations: Row Cal, Alt DB Devil Press, and Air Squats

Dumbbell Bench Press 10-10-10

Dumbbell Bench Press 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

4 RF-ME / 1 min Stations: Row Cal, Alt DB Devil Press, and Air Squats

4 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Devil Press, 50/35 lbs
Air Squat
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @snoridgecrossfit

Annie Sakamoto’s CrossFit Santa Cruz Central Closes Its Doors

Results

E2MOM for 12 mins: Clean & Jerk & 15-12-9-6-3: Chest-to-bar Pull-ups, Clean & Jerks and Push-ups

E2MOM for 12 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 2 mins for 12 mins.

BTWB

15-12-9-6-3: Chest-to-bar Pull-ups, Clean & Jerks and Push-ups

15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Clean & Jerk (135/95)
Push-up

BTWB

Photo by @snoridgecrossfit

Results

Back Squat 4RM & Opt. 1: AMRAP 15 mins: Handstand Push-ups, Thrusters and Run & Opt. 2: Jordan Challenge: AMRAP 15 mins: Push Jerks, Thrusters, and Run

Back Squat 4RM

Record your best Back Squat 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

BTWB

Opt. 1: AMRAP 15 mins: Handstand Push-ups, Thrusters and Run

Complete as many rounds as possible in 15 mins of:
9 Handstand Push-ups
12 Thrusters (75/55)
Run 200m

BTWB

Opt. 2: Jordan Challenge: AMRAP 15 mins: Push Jerks, Thrusters, and Run

Complete as many rounds as possible in 15 mins of:
9 Push Jerks (75/55)
12 Thrusters (75/55)
Run 200m

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Pt. 1: Team WOD: Row, Power Snatches, Box Jump Overs, Overhead Walking Lunges & Solo WOD: 25-20-15: Row Cal, Power Snatches, Box Jump Overs, and Bumper OH Walking Lunges & Pt. 2: 6 min to find a 1RM Power Snatch

Pt. 1: Team WOD: Row, Power Snatches, Box Jump Overs, Overhead Walking Lunges

As a Team of 2 complete 50-40-30 reps for time of:
Calorie Row
Power Snatches (75#/55#)
Box Jump Overs (24″/20″)
Overhead Walking Lunges w/ Bumper (45#/25#)

* One partner works while one rests, break reps up with partner.

Post total time.

BTWB

Solo WOD: 25-20-15: Row Cal, Power Snatches, Box Jump Overs, and Bumper OH Walking Lunges

25-20-15 reps, for time of:
Row Calorie
Power Snatch (75/55)
Box Jump Over (24″/20″)
Bumper Overhead Walking Lunge (45/25)

BTWB

Pt. 2: 6 min to find a 1RM Power Snatch

Log your best Power Snatch 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

Photo by @snoridgecrossfit

Results

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & AMRAP 14 mins: Double Unders, Single DB Hang Clean & Jerks, Sit-ups and Hand Release Push-ups

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips

BTWB

AMRAP 14 mins: Double Unders, Single DB Hang Clean & Jerks, Sit-ups and Hand Release Push-ups

Complete as many rounds as possible in 14 mins of:
30 Double Unders
20 Single Arm Dumbbell Hang Clean & Jerks (50/35)
30 AbMat Sit-ups
20 Hand Release Push-ups

BTWB

Photo by @snoridgecrossfit

Results

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