WOD June 12, 2024

“Smile Breath and go slowly.”-Thich Nhat Hanh

Part A: Rope Climbs
5 Climbs That Challenge Your Current Skill Level

Part B: 12 Min AMRAP
4 Wall Walks
8 Chest To Bar Pull-ups
12 Single Arm Oh DB Lunge 50/35

WOD June 11 , 2024

“Walking is zen, Sitting is zen , Talking or silent, Moving or unmoving, The essence is at ease .”-Yoka Daishi

Part A: Crossfit Triathlon
1 Mile Run
1K Row
2K Bike

Part B: Cool Down
Roll out quads , Hams , Glutes , Back

WOD June 10, 2024

“Do not let the behavior of others destroy your inner peace.”-Dalai Lama

Crossfit Total :
A. Find 1 Rep Max Backsquat In 15 Min
B. Find 1 Rep Max Strict Press In 12 Min
C. Find 1 Rep Max Deadlift In 15 Min

* 3 Max Lift Attempts
Score is sum total of all lifts

WOD June 9 , 2024

“Be who you are not what the world wants you to be.”

Partner WOD :
2 Rounds For Time
20 tire Flips
40 Gi Jane
60 Heavy Jump Ropes
80 Toes To Bar
*1 Person Works @ A Time

WOD June 8 , 2024

“Tough times never last , But tough people do.”-Robert H. Schuller

Part A:
Core Values
6 Min AMRAP
16 Russian Twists
16 Mountain Climbers
16 V-ups

Part B:
25 Min AMRAP
150m Sled Push 3×45/2×45
50 Kb Swings 53/35
30 WallBalls 20/14

Monster Mash
9AM WOD
Rest 5 Mins
Find 3 Rep Max C+ J
Rest 5 Mins
50 KB Single Arm Overhead Walking Lunges 53/35

WOD June 7 , 2024

“Respect is how to treat everyone , not just the ones you want to impress.”-Richard Branson

Part A:
Deadlifts
Build To A Heavy Triple

Part B:
For Time
400M Run
1 Rope Climb
20 Toe To Bar
1 Rope Climb
20 Hang Power Snatches 95/65 CRX 125/85
1 Rope Climb
20 Hand Release Pushups
1 Rope Climb
20 Deadlifts 225/155 CRX 285/205
1 Rope Climb

WOD June 6 , 2024

“Treat others with respect. How you treat others will be how they treat you .”-Buddah

Part A:
Strict Handstand Push Ups 3X5

Part B:
15 Min AMRAP
9 Hand Stand Push Ups
15 Front Squats 95/65 CRX 125/85
21 Abmat Situps

WOD June 5 , 2024

“Dont play with fire if you don’t want to get burned.”-Clinton Fearon

Part A:
Push Press
In 12 Mins Preform
5×3 @ 85%

Part B:
3 Rounds For Time
800m Run / 1K Row
20 Farmer Lunges 50s/35s
15 KB Swings 53/35

WOD June 4 , 2024

“Dont wake a sleeping lion.”-Clinton Fearon

Part A:
Max Height Box Jumps
In 12 Mins Find New Max Height Box Jump

Part B:
4 Rounds For Time
12 Box Jumps 24/20
18 Pull Ups
50 Double Unders

WOD June 3, 2024

“If you spit in the sky it will fall in your eyes.”-Clinton Fearon

Part A:
Hang Power Cleans
In 10 Mins
Build To A heavy Double

Part B:
Mainsite WOD 5/31/24
14 Min AMRAP
7 Hang Power Cleans MRX 95/65 RX 155/105 CRX 205/145
7 Front Squats