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Month: June 2019

Month: June 2019

EMOM Mondays
June 30, 2019 WOD oleglorycrossfit

RED (RX): 5 Rounds: Min. 1: 15/10-cal. Row Min. 2: 50 Double-unders Min. 3: 15 S2O (135/95 lb.) Min. 4: Rest WHITE: 5 Rounds: Min. 1: 12/8-cal. Row Min. 2: 40 Double-unders Min. 3: 15 S2O (95/65 lb.) Min. 4: Rest BLUE: 5 Rounds: Min. 1: 10/6-cal. Row Min. 2: 40 Fast Feet Min. 3:

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The Fast and the Furious
June 28, 2019 WOD oleglorycrossfit

RED (RX): 3 Rounds for Time: 20 Burpees 400-m Run 20 Pull-ups WHITE 3 Rounds for Time: 15 Burpees 400-m Run 15 Pull-ups BLUE 3 Rounds for Time: 15 Burpees 400-m Run 15 Jumping Pull-ups

Metabolic Couplet
June 27, 2019 WOD oleglorycrossfit

RED (RX): 5 Rounds for Time: 25 KB Swings (24/16 kg) 50 Double-unders (unbroken) *DU need to be unbroken or you start the round again. WHITE: 5 Rounds for Time: 25 KB Swings (24/12 kg) 35 Double-unders (unbroken) *DU need to be unbroken or you start the round again. BLUE: 5 Rounds for Time: 25

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Pain Optional
June 26, 2019 WOD oleglorycrossfit

RED (Rx+) EMOM 12 min. 3 Front Squat (225/155 lb.) AMRAP Muscle-up for the remaining minute WHITE (Rx) EMOM 12 min. 3 Front Squat (185/125 lb.) AMRAP Ring Dip for the remaining minute BLUE EMOM 12 min. 5 Front squat (95/65 lb.) AMRAP Modified Push-up for the remaining minute

Deload the Body
June 25, 2019 WOD oleglorycrossfit

RED (RX): 5 Rounds for Time: 10 Push-ups 15 Box Jumps (30/24 in.) 20 Air Squats WHITE: 5 Rounds for Time: 10 Push-ups 15 Box Jumps (24/20 in.) 20 Air Squats BLUE: 5 Rounds for Time: 8 Push-ups 12 Step-ups 16 Air Squats

Ascending Battle
June 24, 2019 WOD oleglorycrossfit

RED (RX): 9-15-21 for Time: Deadlifts (225/155 lb.) Knees-to-Elbows After each round, perform 500-m Row. WHITE: 9-15-21 for Time: Deadlifts (185/135 lb.) Knees-to-Elbows After each round, perform 500-m Row. BLUE: 9-15-21 for Time: Deadlifts Hanging Leg Raises After each round, perform 500-m Row.

1RM
June 23, 2019 WOD oleglorycrossfit

Strength: 1RM Power Snatch Metcon: For Time: Run 800m 40 Hang Power Cleans, 75/55 lb.

Booty Work
June 21, 2019 WOD oleglorycrossfit

RED (RX): 5 Rounds for Time: 14 Alt. Weighted Pistols (50/35 lb.) 30 MB Russian Twists (20/14 lb.) 14 Goblet Squats WHITE: 5 Rounds for Time: 14 Alt. Weighted Pistols (40/25 lb.) 30 MB Russian Twists (20/14 lb.) 14 Goblet Squats BLUE: 5 Rounds for Time: 14 Alt. Backward Box Lunges 25 MB Russian Twists 14 Goblet Squats

Spicy
June 20, 2019 WOD oleglorycrossfit

3 Bar Muscle-ups EMOM 5 min. 8 KB Snatches (each side) (16/12 kg) EMOM 5 min. Rest 2 min. 3 Bar Muscle-ups 8 KB Snatches (total) AMRAP 15 min.

Back Squat + 100m TT
June 19, 2019 WOD oleglorycrossfit

Strength: Max Back Squat Metcon: Every 2:00 for 3 Rounds: 100m Sprint (70%, 80%, 90% effort) then: One Attempt at: Max Effort 100m Sprint