June 2017 WOD Archive

Programmed by: Paleoethics

Friday, June 31th – 308

RX

Scale as needed

6 RFT
12 Thrusters (115/75)
12 Bar Facing Burpees
12 Back Squats (115/75)

Anywhere

6 RFT
12 Squat Jacks
45 Second Plank
12 Air Squats


Friday, June 30th – 307

A post shared by CrossFit Zeke (@crossfitzeke) on


RX

Scale as needed

2-4-6-8-10-10-8-6-4-2
Power Clean (115/75)
Push Press (115/75)
Front Squat (115/75)

Anywhere

10-20-30-30-20-10
Sit Ups
Push Ups
Air Squats


Thursday, June 29th – 306

A post shared by Andrés Torres (@andrestc__) on


RX

Scale as needed

For Time
100 Double Unders
50 Push Ups
100 Wall Balls
50 Box Jumps
100 Double unders

Anywhere

For Time
100 Jump in Place
50 Push Ups
100 Air Squats
50 Jumping Air Squats


Wednesday, June 28th – 305

RX

Scale as needed

“QUARTER GONE BAD”
5 Rounds for total reps (18 Minutes)
15 Seconds of Thrusters (135/95)
Rest 45 Seconds
15 Seconds of Weight Pull Ups
Rest 45 Seconds
15 Seconds of Burpees
Rest 45 Seconds

Anywhere

9 Rounds for total reps (18 Minutes)

15 Seconds of Jumping Air Squats (135/95)
Rest 45 Seconds
15 Seconds of Burpees
Rest 45 Seconds


Tuesday, June 27th – 304

A post shared by Emily Abbott (@abbott.the.red) on


RX

Scale as needed

For Time
Run 1 mile
8 muscle Ups (rings)
6 Squat Cleans (225/155)
4 DB Snatches (100/70)
Row 1 mile (1600m)
4 DB Snatches (100/70)
6 Squat Cleans (225/155)
8 Muscle Ups (rings)
Run 1 mile

Anywhere

For Time
Run 1 km
8 Burpees
8 Air Squats
8 Hindu Push Ups
Run 1 km
8 Hindu Push Ups
8 Air Squats
8 Burpees
Run 1 km


Monday, June 26th – 303

A post shared by FITMETRICK (@rickfullcolour) on


RX

Scale as needed

3 RFT
30 Kettlebell SDHP (28/20kg)
15 KBS (28/20kg)
30 Goblet Squats (28/20kg)

Anywhere

3 RFT
30 Squat Jacks
30 Single Leg Deadlifts (15/leg)
30 Standing Lunges (15/leg)


Sunday, June 25th – 302

A post shared by Aka Blondeh (@bbgainz_) on


Rest Day

Do a little meal prep for the rest of the week!


Saturday, June 24th – 301

RX

Scale as needed

Crossfit Total
3 Attempts at each Lift to get BEST 1RM Total
1 Back Squat
1 Shoulder Press (strict)
1 Deadlift

Anywhere

N/A


Friday, June 23rd – 300

RX

Scale as needed

“ELIZABETH”
21-15-9
Squat Cleans (135/95)
Ring Dips

Anywhere

21-15-9

Air Squats (3 second hold at bottom)
Bench Dips (chair or table)


Thursday, June 22nd – 299

RX

Scale as needed

AFAR
Max Distance Row in 13 minutes

Anywhere

Conditioning
14 Minute Jog
3 Burpees EMOM


Wednesday, June 21st – 298

RX

Scale as needed

5 RFT
20 Pull Ups
30 KBS (24/16KG)
20 Toes To Bar
30 Double Unders

Anywhere

5 RFT
20 Push Ups
30 Single Leg Deadlifts
20 Laying Leg Raises
60 Jump in place


Tuesday, June 20th – 297

A post shared by Olwyn Buckley (@olwynb22) on


RX

Scale as needed

14 Minute AMRAP
Reps increase by 2 every round
2 Power Snatch (95/65)
2 OHS (95/65)

4 Power Snatch
4 OHS

6 Power Snatch
6 OHS

8 Power Snatch
8 OHS

Anywhere

14 Minute AMRAP
Reps increase by 5 every round
5 Mountain Climbers/Leg
5 Air Squats

10 Mountain Climbers/Leg
10 Air Squats

15 Mountain Climbers/Leg
15 Air Squats

20 Mountain Climbers/Leg
20 Air Squats


Monday, June 19th – 296

RX

Scale as needed

For Time
500m Row
25 HSPU

400m Row
20 HSPU

300m Row
15 HSPU

200m Row
10 HSPU

100m Row
5 HSPU

Anywhere

For Time
500m Run
25 HSPU

400m Run
20 HSPU

300m Run
15 HSPU

200m Run
10 HSPU

100m Run
5 HSPU


Sunday, June 18th – 295

A post shared by Kane Bevan (@kanesgym1) on


RX

Scale as needed

21-15-9
Deadlifts (315/225)
Burpee Over Bar

Anywhere

21-15-9
Supermans
Burpees


Saturday, June 17th – 294

A post shared by Carla (@carla.ehab) on


RX

Scale as needed

“FEEL THE BURN”

100 GHD Sit ups
90 Push Ups
80 Lying Leg Raise
70 Plank Ups
60 Flutter Kicks (per leg)
50 Plank Twists
40 Top Ups
30 Hindu Push ups
20 Hollow Rockers
1 Minute Plank

Anywhere

“FEEL THE BURN”

100 Sit ups
90 Push Ups
80 Lying Leg Raise
70 Plank Ups
60 Flutter Kicks (per leg)
50 Plank Twists
40 Top Ups
30 Hindu Push ups
20 Hollow Rockers
1 Minute Plank


Friday, June 16th – 293

RX

Scale as needed

20 RFT
1 Squat Clean (225/155)
2 Box Jump Overs (30/24”)
3 Burpees

Anywhere

20 RFT
5 Squats
5 Jumping Air Squats
5 Burpees


Thursday, June 15th – 292

A post shared by marnigos (@marnigos) on


Rest Day

Chill out & enjoy some Vegan Recovery Matrix tea.


Wednesday, June 14th – 291

A post shared by Michelle (@chelle_tamara) on


RX

Scale as needed

Open Workout 11.1
10 Minute AMRAP
30 Double Unders
15 Power Snatches (75/55)

Anywhere

10 Minute AMRAP

30 Jump Squats
15 Burpees


Tuesday, June 13th – 290

A post shared by Kayla Castro (@fitnesssealed) on


RX

Scale as needed

“KAREN”
150 Wall Balls (20/15)

Anywhere

For Time
150 Squat Jumps


Monday, June 12th – 289

A post shared by Laura Perry (@lauraperryultra) on


RX

Scale as needed

For Time
Run 5km

Anywhere

For Time
Run 5km


Sunday, June 11th – 288

RX

Scale as needed

TABATA
20 sec on 10 sec off.
8 Rounds of each movement (4 minutes)

Air Squats
Push Ups
Pull Ups
HSPU

Anywhere

TABATA
20 sec on 10 sec off.
8 Rounds of each movement (4 minutes)

Air Squats
Push Ups
Burpees
Mountain Climbers


Saturday, June 10th – 287

A post shared by Alex Parker (@aaparker1) on


RX

Scale as needed

3 RFT (30-20-10)
DB Snatch (70/40)
Toes To Bar
Airdyne Bike (Calories)

Rest 5 Minutes

3 RFT (3-2-1)
Deadlifts (315/225)
Bar Muscle Ups
Reverse Wall Walks

Anywhere

4 RFT (80-60-40-20)
Mountain Climbers
Lying Leg Raise
Jump squats


Friday, June 9th – 286

A post shared by Helena Rivetti (@lerivetti) on


RX

Scale as needed

10 RFT
2 Legless Rope Climbs
20 Double Unders

Anywhere

10 RFT
10 Diamond Push Ups
20 Double Unders


Thursday, June 8th – 285

A post shared by Emily Abbott (@abbott.the.red) on


Rest Day

Go do something outside!


Wednesday, June 7th – 284

A post shared by Thyago Mendes (@thyagocoach) on


RX

Scale as needed

20 min EMOM
1 Clean (155/115)
2 Front Squat (155/115)
3 Jerks (155/115)

Anywhere

20 min EMOM
3 Burpees
3 Air Squats
3 Jump Squats


Tuesday, June 6th – 283

RX

Scale as needed

5 RFT
25 KBS
20 Pull Ups
15 Box Jumps
10 HSPU

Anywhere

5 RFT
24 Single Leg Deadlifts (12/leg)
20 Push Ups
15 Jump Squats
10 Wide Arm Push Ups


Monday, June 5th – 282

A post shared by @andy_h_1990 on

RX

Scale as needed

Not For Time
50 Deadlifts (60%)
40 Squat Cleans (60%)
30 Front Squats (60%)
20 Jerks (60%)
10 Back Squats (60%)

Anywhere

Not For Time
100 Toe Touch Hops
80 Air Squats
60 Pistol Squats
40 Hindu Push Ups
20 Wall Squats


Sunday, June 4th – 281

RX

Scale as needed

For Time
75 Power Snatches (Just the barbell)
75 Pull Ups
75 Calorie Row

Anywhere

For Time
75 Push Ups
75 Bench Dips
75 Sit Ups (holding something weighted)


Saturday, June 3rd – 280

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A post shared by Le Gallic Yoann (@y_o_a_n_n__) on

RX

Scale as needed

Gymnastics
20 second rest between sets

5 x 10 second Handstand Hold
5 x 10 Strict HSPU
5 x 10 Butterfly Pull Ups
5 x 5 Muscle Ups

Anywhere

Gymnastics
20 second rest between sets

5 x 10 second Handstand Hold
5 x 10 Push Ups (3 second hold at top and bottom positions)
5 x 10 V-Ups
5 x 10 second L-Sit


Friday, June 2nd – 279

RX

Scale as needed

3RFT

12 Deadlifts (225/155 lbs)
12 Toes to Bar
21 Box Jumps

Anywhere

3RFT

12 Pushups
12 Tuck Jumps
21 Air Squats


Thursday, June 1st – 278

RX

Scale as needed

4RFT

400M Run
20 Air Squats
15 Pushups
10 Lunges
5 C2B Pullups

Anywhere

4RFT

400M Run
20 Air Squats
20 Pushups
20 Lunges


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