Monthly Archives: June 2016

//June

CrossFit Waukesha/Delafield WOD 6.24.16

"Air Force" 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

CrossFit Waukesha/Delafield WOD 6.24.162016-06-23T06:54:39-05:00

CrossFit Waukesha/Delafield WOD 6.23.16

Skill: Handstand Walk WOD: Chipper Burpee Broad Jumps - 30 ft. 20 Strict Pull-Ups Burpee Broad Jumps - 30 ft. 20 Kipping / Butterfly pull-Ups Burpee Broad Jumps - 30 ft. 20 Jumping Pull-Ups

CrossFit Waukesha/Delafield WOD 6.23.162016-06-23T06:52:15-05:00

CrossFit Waukesha/Delafield WOD 6.21.16

Strength: Push Press 70% x 5 75% x 5 80% x 5 WOD: 3 Rounds for Time 7 Cleans (135/95/65) 20 Double-Unders/Attempts (No Singles) 20 Walking Lunges 400m Run

CrossFit Waukesha/Delafield WOD 6.21.162016-06-19T22:53:42-05:00

CrossFit Waukesha/Delafield WOD 6.20.16

Strength: Front Squat 70% x 5 75% x 5 80% x 5 WOD: 12 min AMRAP: 15 Hand Release Push-Ups 20 Russian Kettlebell Swings (45/35) 15 Air Squats 20 Sit-Ups

CrossFit Waukesha/Delafield WOD 6.20.162016-06-19T22:52:01-05:00