WOD – Page 2 – CrossFit Rancho Cucamonga
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WOD

6
Jun

Friday 6-7-19

WOD Workout 5 SETS AMRAP x 4 MINUTES 10 Cal Bike 5 Single DB Front Squat (Heavy, Athlete Choice)* -Rest 1:00 b/t Sets- *DB is held across chest. Finisher FOR...
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5
Jun

Thursday 6-6-19

WOD Strength/Skill SKILL PRACTICE EMOM x 10 MINUTES MIN 1 – :40 Practice Goat 1 MIN 2 – :40 Practice Goat 2 *Goat 1 Options: Muscle-Up Strict TTB Pistol *Goat...
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4
Jun

Wednesday 6-5-19

WOD Strength/Skill SNATCH COMPLEX EMOM x 10 MINUTES Hang Power Snatch + Hang Squat Snatch + Overhead Squat *Goal is to start with a moderate-light load and build to moderate...
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3
Jun

Tuesday 6-4-19

WOD Strength/Skill 5×5 Deadlift (3030) *Use 70-75% of 5RM for all sets. Workout “RIPCORD” 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125)|(155/105) 400m Run
2
Jun

Monday 6-3-19

WOD Strength/Skill EMOM x 8 MINUTES MIN 1 – 1 Rope Climb* MIN 2 – 3 KB Strict Press + 3 KB Push Press *Choose the most challenging variation. Advanced...
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1
Jun

Sunday 6-2-19

Open Gym 10AM to Noon WOD Workout 5 ROUNDS FOR REPS 1:00 KB Swings (53/35)|(35/26) 1:00 Box Jumps (24/20) 1:00 DB Cleans (50/35)|(35/25) 1:00 Cal Bike -REST 1:00- *Athletes should...
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31
May

Saturday 6-1-19

8AM Bootcamp 9AM CrossFit WOD Workout “DOUBLE TROUBLE” FOR TIME 50-40-30-20-10 Double Under Toe to Bar *Run 400m After Each Set 23:00 Hard Cap OPTIONAL SUNS OUT GUNS OUT 3...
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31
May

Friday 5-31-19

WOD Strength/Skill BACK SQUAT 5×5 (30X1) *Use 75-80% of 5RM for all sets. Workout E2MOM x 14 MINUTES 7 Back Squat (155/105)|(135/95) 7 Burpee Over Bar 7 Push Jerk COOL...
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