WOD 6.30.18

Warrior’s Path CrossFit – CrossFit

OLQ5: Granite Games Online Qualifier #5 (Time)

Against an 18-Minute Running Clock:

Complete two rounds of:

6 Chest to Bar Pull Ups

12 Deadlifts (185/125 lbs)

18 Box Jump-Overs (24″/20″)

immediately followed by…

Two rounds of:

4 Chest to Bar Pull Ups

8 Deadlifts (275/185 lbs)

12 Box Jump-Overs (24″/20″)

immediately followed by…

Two rounds of:

2 Chest to Bar Pull Ups

4 Deadlifts (315/215 lbs)

8 Box Jump-Overs (24″/20″)

OLQ#5: Granite Games Online Qualifier #5 (scaled) (Time)

Against an 18-Minute Running Clock:

Complete two rounds of:

6 Chin Over The Bar Pull Ups

12 Deadlifts (135/95 lbs)

18 Box Jump-Overs (24″/20″)

immediately followed by…

Two rounds of:

4 Chin Over The Bar Pull Ups

8 Deadlifts (185/125 lbs)

12 Box Jump-Overs (24″/20″)

immediately followed by…

Two rounds of:

2 Chin Over The Bar Pull Ups

4 Deadlifts (225/155 lbs)

8 Box Jump-Overs (24″/20″)

WOD 6.29.18

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

Against a 20-Minute Running Clock:

For Time:

Buy In: 150 Doubles Unders

25 Front Rack Lunges

50 Thrusters (95/65)

25 Front Rack Lunges

Cash Out: 150 Double Unders

OLQ6: Granite Games Online Qualifier #6 (Time)

Against a 20-Minute Running Clock:

For Time:

150 Doubles Unders

75 ft. weighted walking lunge (25ft lane, 5ft segments)

50 DB Thrusters

(50/35 RX)

(35/20 Intermediate)

75 ft. weighted walking lunge

150 Double Unders

OLQ#6: Granite Games Online Qualifier #6 (scaled) (Time)

Against a 20-Minute Running Clock:

For Time:

150 Single Unders

75 ft. weighted walking lunge (25ft lane, 5ft segments)

50 DB Thrusters 35/20

75 ft. weighted walking lunge

150 Single Unders

WOD 6.28.18

Warrior’s Path CrossFit – CrossFit

Back Squat (to a box)

Back Squat (to a box)

8-8-8-8-8

– Set up a box (or stack of plates) about 3” below parallel. (For most this will be about 10-12” high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 8 and repeat for 5 total sets at the same weight.

WOD 6.27.18

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Reps)

AMRAP 10:

2 shuttle sprints, 2 KB Swings (53/35)

4 shuttle sprints, 4 KB Swings (53/35)

6 shuttle sprints, 6 KB Swings (53/35)

(continue adding 2 reps per round for 10 min )

WOD 6.26.18

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: WB’s(20/14) 10’/9′

10-8-6-4-2: Deadlifts
The weight on the deadlift should be a weight that athletes could complete 15+ repetitions unbroken when fresh. Within the workout, athletes can look to complete each set of deadlift in no more than 2 sets.

WOD 6.25.18

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

3 Rounds For Time:

500 Meter Row

28/20 Calorie Assault Bike

Rest 3 Minutes Between Rounds

WOD 6.23.18

Warrior’s Path CrossFit – CrossFit

OLQ3: Granite Games Online Qualifier #3 (Intermediate) (Time)

Against a 12-Minute Running Clock:

Three rounds of:

12 Chin Over The Bar Pull-Ups

12 Alternating Dumbbell Snatches (50/35 lbs)

immediately followed by…

Three rounds of:

8 Chest to Bar Pull-Ups

12 Alternating Dumbbell Snatches (50/35 lbs)

OLQ3: Granite Games Online Qualifier #4 (scaled) (Time)

Scaled

Against a 12-Minute Running Clock:

Three rounds of:

12 Jumping Pull Ups

12 Alternating Dumbbell Snatches (35/20 lbs)

immediately followed by…

Three rounds of:

8 Chin Over The Bar Pull-Ups

12 Alternating Dumbbell Snatches (35/20 lbs)

()

WOD 6.22.18

Warrior’s Path CrossFit – CrossFit

6 AM: Metcon (Time)

5 Rounds of “Cindy”

30 Overhead Squats

Then choose one:

50 Wall Balls

OR

40 Box Jumps

OR

1 K. Row

OLQ4: Granite Games Online Qualifier #4 (Time)

Against a 8-Minute Running Clock:

Complete:

3 – 6 – 9 – 12 – 9 – 6 – 3

Hang Squat Clean

Bar Facing Burpee

Granite Games;

135/95 lbs (RX)

115/80 (Intermediate)

75/55 (scaled) *can step over

WOD 6.21.18

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

5 Rounds of “Cindy”

30 Overhead Squats

Then choose one:

50 Wall Balls

OR

40 Box Jumps

OR

1 K. Row

WOD 6.20.18

Warrior’s Path CrossFit – CrossFit

Metcon (Weight)

EMOM 20

Even Minute: 3 Deadlifts @ 50% of 1RM (building each round)

Odd Minute: 10 Sit-Ups + 20 Double Unders