WOD

CrossFit Triad WOD 6/16/18

Metcon (Time)
Rx
400-m Run
40 MB Cleans (20/14)
40 Push-ups
40 KB Swings (53/35)
300-m Run
30 MB Cleans
30 Push-ups
30 KB Swings
200-m Run
20 MB Cleans
20 Push-ups
20 KB Swings
100-m Run
10 MB Cleans
10 Push-ups
10 KB Swings

Scale
400-m Run
20 MB Cleans
20 Push-ups
20 KB Swings
300-m Run
20 MB Cleans
20 Push-ups
20 KB Swings
200-m Run
20 MB Cleans
20 Push-ups
20 KB Swings
100-m Run
10 MB Cleans
10 Push-ups
10 KB Swings

CrossFit Triad WOD 6/15/18

Metcon (Time)
4 rounds

Rx+
25 Chest-to-Bar Pull-ups
5 Cleans (225/175 lb.)

Rx
25 Pullups
5 Cleans (185/135)

Scale
15 Ring Rows
5 Cleans

CrossFit Triad WOD 6/14/18

Metcon (Time)
21-15-9
Alternating Pistols (Rx+), Backward Box Lunges(Rx/Sc)
Ring Dips (Rx+) Box Dips (Rx), Ring Rows (Sc)

9-15-21
1-Arm DB Step-ups (50/35)(35/20)
1-Arm DB Thrusters (50/35)(35/20)
*Switch sides as needed.
*Box: 24/20 in. (Rx+/Rx)

CrossFit Triad WOD 6/12/18

Metcon (AMRAP – Reps)
Tabata

Row (Cals.)
Wall Balls (20/14 lb.)
Burpee Plate Jumps (45/25-lb. plate)

CrossFit Triad WOD 6/11/18

Metcon (AMRAP – Rounds and Reps)
As far as possible in 10 min.

Rx+
1-2-3-4-5-6-7-8-9-10
Bar Muscle-ups
One-Arm DB OH Squats (50/35) – each side
Rope Climbs

Rx
1-2-3-4-5-6-7-8-9-10
Jumping Bar Muscle-ups
One-Arm DB OH Squats (35/20) – each side
Rope Climbs

Scale
1-2-3-4-5-6-7-8-9-10
Jumping C2B’s or Jumping pullups
One-Arm DB Front Squats – each side
Seated Rope Climbs

CrossFit Triad WOD 6/9/18

Metcon (Time)
2 rounds

15(Rx+), 12 (Rx) Toes-to-bars
30-sec. One-Arm DB Hold Overhead (50/35)Rx+, (44/26)Rx (L)
200-m One-Arm Farmers Carry
15(Rx+), 12 (Rx) Toes-to-bars
30-sec. One-Arm DB Hold Overhead (R)
200-m One-Arm Farmers Carry

CrossFit Triad WOD 6/8/18

Metcon (AMRAP – Reps)
1 min. DUs (Rx+/Rx), Singles(Sc)
2 min. Back Squats (115/75)(95/65)
2 min. Double-unders
4 min. Back Squats
2 min. Double-unders
2 min. Back Squats
1 min. Double-unders

CrossFit Triad WOD 6/7/18

*Work up to heavy 2-rep
Pull-up.
Metcon (Time)
12-10-8
Weighted Pull-ups -35/25(Rx+), 15/5(Rx), Ring Rows(Sc)
400-m Run

CrossFit Triad WOD 6/6/18

Metcon
Rx+/Rx
AMRAP 7 min.
Buy-in: 60(Rx+), 45(Rx) KB Swings (53/35)
6 Hang Squat Snatches (95/65)(75/55)
6 (Rx+), 4(Rx)HSPUs

Rest 2 min.

AMRAP 6 min.
Buy-in: 40(Rx+), 25(Rx) KB Swings (53/35)
6 Hang Power Snatches (95/65)(75/55)
6 (Rx+), 4(Rx) HSPUs

Scale
AMRAP 7 min.
Buy-in: 50 KB Swings
6 Hang Power Snatches
6 Pike Push-ups

Rest 2 min.

AMRAP 6 min.
Buy-in: 30 KB Swings
6 Hang Power Snatches
6 Pike Push-ups

Score is total reps each round. 2 scores.

CrossFit Triad WOD 6/4/18

Metcon (Time)
5 rounds

Rx+
12 DB Walking Lunges (50/35)
12 Burpees
12 DB Front Squats

Rx
12 DB Walking Lunges (35/25)
12 Burpees
12 DB Front Squats

Scale
10 DB Walking Lunges
10 Burpees
10 DB Front Squats

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