Blog | CrossFit Alabaster

CrossFit WOD, June 22, 2022

22 June 2022

Weightlifting

Front Squat (4 reps EMOM (65%) x6 sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

24 min AMRAP
800m run or 1000m row
20 lunges with plate overhead (25/15)
4 rope climbs (RX+) 20 pullup or ring row (RX)

This is a longer one, grab a partner and split the reps however! If you don’t have a partner, please pace yourself and try to consistently move!

CrossFit WOD, June 21, 2022

21 June 2022

CFA METCON (LEVEL 1)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP
10 deadlifts (40-50%)
10 burpees
10 box step ups
1:30 rest

CFA METCON (LEVEL 2)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP
10 deadlifts (225/155)
8 burpee box jump over (24/20)
1:30 rest

CFA METCON (LEVEL 3)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP
10 deadlifts (275/185)
10 burpee box jump over (24/20)
1:30 rest

Weightlifting

Close grip bench press (2-4-6-8-10-AMRAP/1:30 rest after each set)

ask your coach about proper grip width if you aren’t sure.

Build up to a set of 2 at 80%, 75% for 4, 70% for 6, 65% for 8, 60% for 10, then drop to 50% for an AMRAP set.

CrossFit WOD, June 20, 2022

20 June 2022

Weightlifting

Push Press (13 mins to find a heavy single)

rest 2:00 and begin the metcon

Metcon

Metcon (Time)

for time:
30 Push press (65% of the heavy single you hit today)
*every time you break, do 30 situps (GHD situps for RX+)*

9 minute time cap

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP
Max unbroken toes to bar (RX+) or
Max unbroken hanging leg raises (RX)
*every time you have to drop off the bar, run 200m*

Score = total reps of all sets

CrossFit WOD, June 16, 2022

16 June 2022

CFA METCON (LEVEL 1)

Metcon (AMRAP – Reps)

3:00 on/2:00 off x3 sets
8 burpee
12 air squats
8 burpee
AMRAP Slamball in remaining time (any #)

score = slamball reps

CFA METCON (LEVEL 2)

Metcon (AMRAP – Reps)

3:00 on/2:00 off x3 sets
10 Bar facing burpee
5 squat clean (135/85)
10 bar facing burpee
AMRAP squat cleans (185/105)

score = second weight total squat clean reps

CFA METCON (LEVEL 3)

Metcon (AMRAP – Reps)

3:00 on/2:00 off x3 sets
10 Bar facing burpee
5 squat clean (185/115)
10 bar facing burpee
AMRAP squat cleans (225/135)

score = second weight total squat clean reps

CFA METCON (LEVEL 1)

Metcon (AMRAP – Reps)

1:00 on/1:00 off x5 sets
15 DB bench press (any #)
AMRAP ring rows (as flat as possible) in remaining time

CFA METCON (LEVEL 2)

Metcon (AMRAP – Reps)

1:00 on/1:00 off x5 sets
15 DB bench press (50/35)
AMRAP rope climb (RX+)/C2B pullups (RX) in remaining time

Core Work

Metcon (AMRAP – Reps)

Tabata:
Oblique twists

CrossFit WOD, June 15, 2022

15 June 2022

Metcon

Metcon (AMRAP – Rounds and Reps)

partner WOD (split in half if you’re doing it by yourself)
(teams of 2)

36 min AMRAP:
200m run (together)
100 situps (split however)
200m run (together)
50 KB swings (53/35) (split however)
200m run (together)
10 wall walks (split however)

CrossFit WOD, June 14, 2022

14 June 2022

Weightlifting

Back Squat (4-3-2-1 (75-80-85-90%) E2M)

take 3 minutes to set up your front squat weight, and move on to strength #2…

Weightlifting

Front Squat (6 reps EMOM x5 sets (60%))

CFA METCON (LEVEL 1)

Metcon (AMRAP – Reps)

12 min EMOM
a) :40 moderate pace row
b) AMRAP unbroken pushups
c) Rest

score = total pushup reps

CFA METCON (LEVEL 2)

Metcon (AMRAP – Reps)

12 min EMOM
a) 15/12 cal row
b) AMRAP unbroken strict HSPU (Rx+) unbroken kip HSPU (RX)
c) Rest

score = total hspu reps

CrossFit WOD, June 13, 2022

13 June 2022

CFA STRENGTH (LEVEL 1)

Shoulder Press (5×5 (65-75%) E2M)

CFA STRENGTH (LEVEL 2)

Split Jerk (5×2 (65-75%) E2M)

pause in the dip on the first rep of each set.

CFA METCON (LEVEL 1)

Metcon (Time)

Every 5:00 x3 sets
:30 of jump rope
10 alt. DB snatch (any #)
10 hanging leg raises or v-ups
10 alt. DB hang clean and jerk
10 hanging leg raises or v-ups

score = slowest round

CFA METCON (LEVEL 2)

Metcon (Time)

Every 5:00 x3 sets
50 Double unders
10 power snatch (75/55)
10 Toes to bar (15 for RX+)
10 hang power clean and jerk (75/55)
10 Toes to bar (15 for RX+)

score = slowest round

CrossFit WOD, June 9, 2022

9 June 2022

CFA STRENGTH (LEVEL 1)

Metcon (AMRAP – Reps)

"death by" Dumbbell snatches (any #) EMOM
(start at 2 reps, add 2 reps EMOM until unable to complete within the minute.)

CFA STRENGTH (LEVEL 2)

Metcon (AMRAP – Reps)

"death by" Power cleans (75% of 1RM) EMOM
(start at 1 rep, add 1 rep EMOM until unable to complete within the minute.)

CFA METCON (LEVEL 1)

Metcon (AMRAP – Reps)

4 sets:
12 DB lunges
AMRAP unbroken pullups or ring rows
-1:30 rest-

13 min cap

score = total T2B reps

CFA METCON (LEVEL 2)

Metcon (AMRAP – Reps)

4 sets:
12 Front rack lunges (115/75)
AMRAP unbroken Toes to bar
-1:30 rest-

13 min cap

score = total T2B reps

CFA METCON (LEVEL 3)

Metcon (AMRAP – Reps)

4 sets:
12 Front rack lunges (155/105)
AMRAP unbroken bar muscleups
-1:30 rest-

13 min cap

score = total bmu reps

CrossFit WOD, June 8, 2022

8 June 2022

Metcon

Metcon (AMRAP – Rounds and Reps)

35 min AMRAP:
1000m row
20 KB swing (53/35)
20 burpee over rower
20 v-ups

nice and steady pace, feel free to grab a partner, double the reps, and split them however is needed!

CrossFit WOD, June 7, 2022

7 June 2022

Weightlifting

Back Squat (5-4-3-2-1 (68-73-78-83-88%) E2M)

then take 3 mins to transition to your front squat weight for strength #2…

Weightlifting

Front Squat (8 reps EMOMx4 sets (55%))

Metcon

Metcon (Time)

for time:
100 Shoulder to overhead
(RX+ = 115/75)
(RX= 75/55)

every time you break, do 15 situps
(weighted situps for RX+ 15/10# )

10 min cap