Saturday, June 29 WOD

Team WOD: Split up into teams of 4

WOD #1  AMRAP in 10 minutes of…

  • 1500 m Row (as buy-in)
  • Max rep Squats in time remaining, 135/95lbs
    • Back Squat = 1 point
    • Overhead Squat = 2 points

The Rules:

  • Each team member must row at least 250 meters
  • Both men and women can accumulate Squats simultaneously
  • Teammates can act as squat racks


Team WOD #2  WOD Relay, 4 minutes each

  • AMRAP #1
    • 30 Double Unders
    • 15 Power Snatches, 75/55lbs
  • AMRAP #2
    • Squat Clean to Overhead, 165/110llbs
      • Each Squat Clean = 1 point
      • Each Shoulder to Overhead = 1 point
  • AMRAP #3
    • 5 Power Cleans, 145/90lbs
    • 10 Toes to Bar
    • 15 Wall Ball, 20/14lbs
  • AMRAP #4
    • Bar Facing Burpees

The Rules:

  • Each team member does an AMRAP
  • A continuously running clock will be used
  • Teammates can help set up for each AMRAP
  • The team score will be the combined score of each AMRAP

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco


Random Recipe

Creamy Strawberry Chicken Salad

Get The Recipe »