WOD Wednesday June 26 2019

WOD Wednesday June 26 2019

CrossFit

A, Warm Up

B, Bench Press
8 - 6 - 4 - 6 - 8
Rest 90 seconds between sets.

C, Triple EMOM x 5 (5 consecutive minutes at each station)
1 – 20 Second Max Cal Assault Bike
      40 Seconds Recovery Spin
Rest 2 Minutes (transition to next movement)
2 – 20 Seconds Max Hand Release Push Ups
      40 Seconds Recover and Shake Out
Rest 2 Minutes (transition to next movement)
3 – 20 Seconds Max Barbell Push Press 95/65
      40 Seconds Recovery

WOD Tuesday June 25 2019

WOD Tuesday June 25 2019

CrossFit

A, Warm Up

B, Front Squats

C, 3 Rounds of
Max Single Arm DB Snatch 50/35
30 Single DB Reverse Step Lunge (Goblet Hold)
(60 Seconds rest between rounds)

WOD Monday June 24 2019

WOD Monday June 24 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Deadlift
E2MOM x 10

C, EMOM x 15 of
1 - 14/12 Calorie Row
2 - Max Hollow Hold
3 - 8 DB Devil Press

WOD Saturday June 22 2019

WOD Saturday June 22 2019

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm UP

B, For Time
Teams of 2, sharing reps equally.

40 Power Cleans 185/125
80 Pull Ups
240 Double Unders
80 Pull Ups
40 Power Cleans

WOD Friday June 21 2019

WOD Friday June 21 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Push Press
5 sets of 5 reps every 90 seconds with a 20X1 Tempo

C, For Time
800 Meter Run
25 Push Press 115/75
800 Meter Run
20 Push Press 135/95
800 Meter Run
15 Push Press 155/105

WOD Thursday June 20 2019

WOD Thursday June 20 2019

CrossFit

A, Warm Up

B, Power Clean Cycling

C, 15 Minute AMRAP of
500 Meter Row
20 Wall Balls

Teams of 2, one working one resting, share reps equally.

WOD Wednesday June 19 2019

WOD Wednesday June 19 2019

CrossFit

A, Warm Up

B, Bench Press

C, 3 - 3 Minute AMRAP’s
1 - Max Double/ Single Unders
Rest 60 Seconds
2 - Max Bench Press
Rest 60 Seconds
3 - Max Calories Assault Bike

WOD Tuesday June 18 2019

WOD Tuesday June 18 2019

CrossFit

A, Warm Up

B, Front Squat/ DB Box Step Overs

C, 3 Sets of
15 Double DB Snatch 35/20
30 Box Jump Overs
15 Double DB Snatch
(Rest 60 Seconds between sets)

WOD Monday June 17 2019

WOD Monday June 17 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, E2MOM x 8 (4 sets)
6 - 12 Deadifts
6 - 12 Hand Release Push Ups

C, 21 -15 - 9 of
Deadlift 185/125
Burpee Pull Ups

WOD Saturday June 15 2019

WOD Saturday June 15 2019

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

B, K-9 Chuky

4 Rounds of
1 Deadlift 275/205
25 KB Swings 53/35
19 Box Jumps 24/20
11 Bar Over Burpees

then

Sled Push
4 x 100ft x 155/105

Bexar County [Texas] Sheriff K9 Chucky was shot and killed in the line of duty, but not before taking down an armed suspect, saving many officers' lives on January 25, 2019.

4 rounds of the workout signify his years of service. The rep scheme of 1/25/19 signifies the date when Sheriff Chucky ended his watch. Lastly, the 11 burpees are for his badge number.

This tribute workout was submitted to us by Elizabeth Salinas, a Level-2 CrossFit coach at CrossFit Unchained @crossfitunchained in Texas. Her husband is an Investigator at the Bexar County Sheriff's Office, where Chucky was part of the K9 unit.

WOD Friday June 14 2019

WOD Friday June 14 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Tabata Plank

C, 3 Rounds of
75 Double Unders (225 singles)
25 Hand Release Push Ups
25 Abmat Situps
400 Meter Run

WOD Thursday June 13 2019

WOD Thursday June 13 2019

CrossFit

A, Warm Up

B, For Time
180/150 Meter Row
then
3 Rounds of
45 Box Jump Overs 24/20
45 Toe to Bar
45 DB Thruster 50/35

(Teams of 3)                
(30 Minute Time Cap)

WOD Wednesday June 12 2019

WOD Wednesday June 12 2019

CrossFit

A, Warm Up

B, “The Deck”
Hearts = KB Swing 53/35
Spades = Burpees
Clubs = KB Reverse Step Alternating Lunge (Goblet Hold)
Diamonds = Wall Balls
Ace = 200 Meter Run
(35 Minute Time Cap)

WOD Tuesday June 11 2019

WOD Tuesday June 11 2019

CrossFit

A, Warm Up

B, Push Press
5 sets of 2 reps every 90 seconds

C, 3 Rounds of
30 Double Unders (90 singles)
10 Push Press 115/75
20 Pull Ups

WOD Monday June 10 2019

WOD Monday June 10 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Front Back Squat

C, For Time
1 Round of “Helen”
1 Round of “Kelly”
1 Round of “Helen”

1 Round of “Helen”
400 Meter Run
21 KB Swings 53/35
12 Pull Ups

1 Round of “Kelly”
400 Meter Run
30 Box Jumps 24 /20
30 Wall Balls 20/14

WOD Saturday June 8 2019

WOD Saturday June 8 2019

Lift
7am to 830am

CrossFit
830am to 930am

“D-DAY PARTNER WOD”

For Time (Teams of 2)

Phase 1: "Overlord"1944 meter Row

 Phase 2: "Airborne Drop"

60 Pull-Ups

300 meter Run

 Phase 3: "Omaha Beach"

6 50 meter Alternating Sled Drags

300 meter Run

 Phase 4: "Utah Beach"

60 Weighted Push-Ups

300 meter Run

 Phase 5: "Gold Beach"

60 Kettlebell Swings

300 meter Run

 Phase 6: "Sword Beach"

60 Thrusters (45/35 lb)

300 meter Run

 Phase 7: "Juno Beach"

60 Man-on-Fire Burpees

300 meter Run

Each partner group will carry their kettlebell everywhere. The non-working partner will hold the kettlebell off the ground while the other partner works. Split up the work as needed, except the sled drags (alternate) and runs (run together).

WOD Friday June 7 2019

WOD Friday June 7 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Tabata
1 – Row for Calories
2 – Assault Bike for Calories
3 – Box Jumps
4 – Wall Balls

C, Sled Push
6 x 40ft x 225/155