6.8.15 – WOD 

From left to right: Brittany S., Manny B., Chris O. and Bonnie L. worked together to represent Team CrownTown with a 3rd place finish in the fun division at the Kinnick Battle. 




Every 2:30 x 5 sets perform:

2 Front Squats + 1 Split Jerk 

• Deload Week use 70% of 1RM Clean & Jerk for all sets. Speed and footwork is the focal point


With a 30 minute running clock:


50 Thrusters, 115/75 pounds 

EMOM until finished do 5 Burpees


50 Wall Balls, 20/14 pounds at 10’/9′

EMOM until finished do 5 Toes to Bar


50 Kettlebell Swings, Red/Green

EMOM until finished 12/10 HR Push-ups

• all three workouts start with the EMOM portion. They will be scored as three separate workouts. If needed, scale the EMOM work to a rep number that gives you the ability to finish the 50 reps with some rest before the next part. This workout is designed for you to go hard to finish as quickly as possible, then rest to be able to recover before the next part. It should not be 30 minutes of continuous effort

Warm down:

6 minutes of light cardio (you choose modality)

3 x superset of:

DB Bicep Curls

DB OH Tricep Extension 



5 rounds of:

20 A-squats

10 Push-ups w/ feet on Rogue block

Rest 2 minutes 

5 rounds of:

10 DB Snatch, alternating 

10 V-ups

Rest 2 minutes 

5 rounds of:

200 meter Run 

20 DB One Arm Push Press, 10 each arm

10 Supermen 

Rest 2 minutes 

100 Double Unders

Warm down:

Same as CrossFit 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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