CrossFit Frankfort logo

Today’s WOD 06/24/17

Saturday, 24 June 2017

“Danny”

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

AMRAP in 20 minutes:

  • 30 Box Jumps 24/20
  • 20 Push Press 115/75
  • 30 Pull-ups

Partner WOD, split work as desired.

*Compare results to 03/14/15

Today’s WOD 06/23/17

Friday, 23 June 2017

1.  E2MOM for 6 mins:

  • 1 Hang Snatch Pull
  • 1 Snatch Pull
  • 2 Power Snatch

2.  27-24-21 Reps of:

  • Power Snatch 75/55
  • T2B

Today’s WOD 06/22/17

Thursday, 22 June 2017

1.  Weighted Pull-ups 5×5

*If don’t have pull-ups, do pull-ups on odd sets and negatives on even

2.  4 Rounds for Time:

  • 200m Row
  • 12 Burpee Box Jump Overs 24/20

Today’s WOD 06/21/17

Wednesday, 21 June 2017

Thomas’ Going Away WOD

For Time:

  • 200m Run

Then

10-9-8-7-6-5-4-3-2-1 of:

  • Hang Power Cleans 135/95
  • Shoulder to Overhead 135/95
  • Hand Release Push-ups

Then

  • 100 Double Unders

Today’s WOD 06/20/17

Tuesday, 20 June 2017

1.  Deadlift 5×5

2.  AMRAP in 7:

  • 10 Double Unders
  • 5 Wall Balls 20/14
  • 20 Double Unders
  • 10 Wall Balls
  • 30 Double Unders
  • 15 Wall Balls

*DU reps increase by 10 and WB reps increase by 5 each round until time is elapsed.

try a free class
getting started
workout of the day