Monday 6/16 WOD

Main – CrossFit

We enter our 4th and final week of our 2 month strength program for the Road To Crush and are very excited to do our 95% AMRAP sets. These sets should be at pretty challenging weights, but you should see great results nonetheless if you have been pushing every AMRAP of the last 8 weeks.

Beginning next week we will be focusing on more of the cardiovascular demands of the competition and most if not all our lifting will be done in a WOD-type environment, with time caps and constraints. More on this next week!

For those of you doing the Deadlifts – PLEASE be mindful of your back! You are doing an amrap at 95% of your maximum. This should be done at max effort, however, always maintain proper technique and breathing during the lift. If you back is at all compromised at any time, simply drop the bar, now is not the time to get injured if you are on the road to Crush Games in August!

View Public Whiteboard


500m Row
Hip and Posterior Chain Stretches


:15: Metcon (4 Rounds for time)

4 Rds for Individual Times:
400m Run every 3:30min (Rest the Remaining time)


:40: Metcon (Time)

For time:
15 Bar Jumps
15 Power Cleans @145/95#
15 Wall Balls @20/14#
15 Bar Jumps
15 Wall Balls
15 Power Cleans
15 Bar Jumps

Road To Crush

Deadlift (5@75%, 3@85%, AMRAP@95%)

Reverse Hypers (3×10, Rest 60sec )

Pull-ups (3xAMRAP – Strict)

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