Tuesday Partner WOD

Warm Up

Dynamic Warm-up

JUNE 29 TEAM WOD

A 4 person team competition consisting of 3 different workouts (potentially 4) for Carousel CrossFIt members. The teams will consist of 2 men and 2 women (hopefully) and be picked by the coaches. If you are interested in joining us, please sign up in the gym. If you know of anyone that has CrossFIt experience, feel free to offer them the opportunity to join us.  Please place their name on the sign-up sheet in the gym.  Additionally, BYOB!



Skill

Movement Standards

Scaling Options

Metcon

"CHIP AWAY"

With a partner, break up anyway in any order:

100 Doubles

50 Overhead Squat 

100 Sit-ups

50 Snatch

100 HSPU

50 Shoulder to Overhead

100 Burpees

50 Thrusters

100 Pull-ups

50 SDHP

100 Box Jumps

50 Pistols (alternating leg)

100 KB Swings (55/35)

M - 75

F - 55
*One partner may work at a time

Shoulder Press 1+

Monday June 16

Warm Up

Group Dynamic

Skill

Shoulder Press (5@55,5@65,3@75,3@85,1+@95)

After each set, rest 30 secs and then perform

Strict/Weighted Ring Dips (5,5,5,5,5)

Metcon

1000 m Row

AMRAP 12:

10 Chest 2 Bar Pull-ups

10 Right Arm KB Ground to Overhead (35/25)

10 Left Arm KB Ground to Overhead (35/25)

Saturday June 15

JUNE 29 TEAM WOD

A 4 person team competition consisting of 3 different workouts (potentially 4) for Carousel CrossFIt members. The teams will consist of 2 men and 2 women (hopefully) and be picked by the coaches. If you are interested in joining us, please sign up in the gym. If you know of anyone that has CrossFIt experience, feel free to offer them the opportunity to join us.  There is a sign up sheet located in the box.  Additionally, BYOB!

Warm Up

Group Dynamic
5

Skill

Back Squat (5@55,5@65,3@75,3@85,1+@95)

After each set, rest 30 secs and then perform

Strict/Weighted Pull-ups (5,5,5,5,5)

Metcon

EMOM (Every Minute on the Minute) for as long as possible:

3 Front Squat (70% 1 rep max)

5 HR Push-ups

Sprint 40 meters

Increase 1 squat each rnd

After failure = 20 burpees

Friday June 14

Warm Up

Coaches Choice
1 --- > 6 Ladder
Pistols
Lateral Burpee Hop

Skill

Every 30 seconds for 5 mins perform 2 reps Hang Power Snatch @ 60% 1 rep max (RM) and 1 Overhead Squat

Metcon

2 rnds, 1 min max reps

SDHP

Row (Calories)

Power Snatch

Toes 2 Bar

KB Lunges (55/35 each hand)

HSPU

Rest 2 min between rnds

M - 95

W - 65

Thursday June 13

Warm Up

Coaches Choice

Skill

Bench Press (5@50,3@60,3@70,3@80,3+@90)

After each set, rest 30 secs and then perform

Snatch Pulls (5,5,5,5,5)

*Start at 65% Power Snatch 1 Rm and build to heavy

Metcon

"CCF ABILITY TEST"

AMRAP 15

5 Pull-ups

10 HR Push-ups

15 Wallballs

20 Swings (55/35)

*We will be doing this WOD once a month to gauge our ability.  Be sure to record your score in your logbook

Wednesday June 12

Warm Up

Dynamic Warm-up

4 sets (not for time):

Plank from Rings (60-90 seconds)

5 Turkish Get-ups (build to heavy)

Skill

1 mile Run Time Trial

*Compare to May

Metcon

5 rnds, 1 min max reps:

10 KB Swings (70/55)

Max Thrusters (95/65)

Rest 60 secs between rnds

Score is Thrusters

Tuesday June 11

Warm Up

Coaches Choice

Skill

Deadlift (5@50,3@60,3@70,3@80,3+@90)

After each set, rest 30 secs and then perform

Toes 2 Bar (10,10,10,10,10)

Metcon

5 rnds:
5 Hang Power Cleans (155/105)
25 Double Unders

OR

"NASTY GIRLS"
3 rnds:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

CASH-OUT
50 Russian Twists (Choose your own weight)