6/17/19

CrossFit Mecklenburg – CrossFit

Warm-up

Snatch Warm Up (No Measure)

30 cal row

3x

10 PVC pass thrus

10 handstand or plank scap retractions

10 angel wings against wall

5 Behind the neck Snatch grip push presses with barbell

5 OHS with Barbell

Weightlifting

Metcon (Weight)

10 min EMOM

1 snatch @70% + 1 OHS with 5 sec pause at bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

21 Double Unders

15 Wall Balls (20/14)

9 HRPU

Rest 2 min

Repeat 3 min AMRAP (start where you left off)

Rest 2 min

Repeat 3 Min AMRAP (start where you left off)

6/15/19

CrossFit Mecklenburg – CrossFit

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Warm-up

Don’t Skip the Warm-Up (No Measure)

30 Cal Row

then

3x

10 PVC pass thrus

30 sec hollow hold

30 sec superman hold

10 Deadbug with band

10 Stationary Lunges

Walk down and back with dumbbell overhead

Metcon (AMRAP – Rounds and Reps)

Partner Wod, Divide work evenly

25 Min AMRAP

50 Dumbbell Box Step Ups (50/35)(24/20)

40 Wall Balls (20/14)

30 Cal Assault Bike

200m Run (together)

10 Tire Flip Jump Throughs

6/14/19

CrossFit Mecklenburg – CrossFit

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Warm-up

C and J Warm Up (No Measure)

500m Row/400m Run

3 Rounds:

10 Pass Throughs with PVC

10 Banded Lat Pull Downs with PVC (band attached to rig)

5 Hang Power Cleans with Barbell

5 Front Squats with Barbell

5 Shoulder Press with Barbell

Metcon

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here

6/12/19

CrossFit Mecklenburg – CrossFit

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Warm-up

DU Warm Up (No Measure)

2 min Double Unders/Attempts

3 Rounds

10 Pass Throughs with PVC

10 Air Squats

10 Scorpions

5 Burpee Pull-Ups

Bear Crawl Down and Back

Gymnastics

Metcon (No Measure)

Arch/hollow work on the rings; toes to rings

Metcon

Metcon (Time)

2 rounds For time:

50 double unders

25 shoulder press (75/55)

50 double unders

25 toes to bar

50 double unders

25 hrpu

6/11/19

CrossFit Mecklenburg – CrossFit

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Warm-up

Shoulder warm-up (No Measure)

2 Min Assault Bike

3x

10 Pass Through With PVC

10 Arch/hollow on rig

Seal Slider One Length of Gym

3 Wall Walks or strict HSPU

5 Burpees

Weightlifting

Arnold Press (5×5 ascending weight)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

6/10/19

CrossFit Mecklenburg – CrossFit

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Warm-up

Slamball Warm-Up (No Measure)

500m Row/ 400m Run

2x

20 Slam Balls

Down and Back Seal Gliders

5 ring dips

20 walking lunges with Plate Overhead (45/25)

Shoulder/Hip Mobility (No Measure)

Roll lats for Shoulder Mobility 2-3 mins on both sides

Banded Hip Mobility 2-3mins on both sides

Weightlifting

Snatch (7 sets x 3 reps @ 65%)

3 second pause in bottom of squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

400m run

12 thrusters (95/65)

12 bar facing burpees

20181121

Metcon
Partner Burpee/Row  (Time)
PARTNER WOD FOR TIME:
10 Burpees, 100m Row
20 Burpees, 200m Row
30 Burpees, 300m Row
40 Burpees, 400m Row
50 Burpees, 500m Row
60 Burpees, 600m Row
70 Burpees, 700m Row
80 Burpees, 800m Row
90 Burpees, 900m Row
100 Burpees, 1000m Row
Partner Burpee/Row by 2’s (Time)
PARTNER WOD FOR TIME
20 burpees, 200m Row
40 burpees, 400m Row
60 burpees, 600m Row
80 burpees, 800m Row
100 burpees, 1000m Row

This is scaled version of wod

20180911

Metcon

9/11 Tribute WOD (Time)

9/11 Tribute Wod

2001 meter run

11 box jumps (30/24)

11 thrusters (125/85)

11 chest to bars

11 power cleans (170/115)

11 handstand push ups

11 kettlebell swings (70/53)

11 toes to bar

11 deadlifts (170/115)

11 push jerks (110/75)

2001 meter row