CrossFit Frankfort logo

Today’s WOD 06/13/17

Tuesday, 13 June 2017

For Time:

  • 20 Burpees
  • 30 C2B Pull-ups
  • 40 SDHP 75/55
  • 30 C2B Pull-ups
  • 20 Burpees

Core:  3 Max Effort Plank Holds, 1:1 Work/Rest Ratio

Today’s WOD 06/12/17

Monday, 12 June 2017

Lurong Summer Challenge Benchmark Re-Test

Level 3

AMRAP in 5:

  • 10 Power Snatches 95/65
  • 10 Box Jumps 24/20

Rest 2 min

AMRAP in 5:

  • 10 Overhead Squats 95/65
  • 10 Box Jumps 24/20

Level 2 (1)

AMRAP in 5:

  • 10 Ground to Overhead 65/45  (45/35)
  • 10 Box Jumps 20/16  (16/12)

Rest 2 min

AMRAP in 5:

  • 10 Front Squat 65/45  (45/35)
  • 10 Box Jump 20/16  (16/12)

*Perform retest at same level performed for initial test

Today’s WOD 06/09/17

Friday, 09 June 2017

For Time:

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

  • HSPU
  • KB Swing 62/44
  • Alternating Front Rack Lunges 62/44

Core:  50 Partner Wall Ball Sit-ups

Today’s WOD 06/08/17

Thursday, 08 June 2017

For Time:

  • 5 Front Squat 95/65
  • 5 Burpee to Pull-up Bar
  • 10 Front Squat 115/75
  • 10 Burpee to Pull-up Bar
  • 15 Front Squat 135/95
  • 15 Burpee to Pull-up Bar
  • 20 Front Squat 155/105
  • 20 Burpee to Pull-up Bar

*12 Minute Time Cap

try a free class
getting started
workout of the day