Categorized as: Olympic

28 April 2015 CrossFit WOD

Mitch getting a 255# PR on Deadlift! #gettingstronger #chasinggoals #pickitup #putitdown #crossfit #619doesitbetter

A video posted by CrossFit 619 (@crossfit619) on

Please Remember to Post your PR’s and WOD times to the Blog

Supplemental Power/Strength
7 x 1 Clean
5 x 5 Back Squat

Strength

Find your 1 Rep Max Deadlift
5-5-3-3-1-1-1-1-1

Workout of The Day
5 Rounds
8 Handstand Push Ups
18 Sit Ups
8 Deadlifts 275/215 225/155 185/115

Supplemental Endurance
8 Rounds
200 Meter Run
8 Toes to Bar
1 Round Every 2:00 Minutes
Find your Average Run Time

23 April 2015 CrossFit WOD

Thursday

Supplemental Power
9 x 1 Cleans

Strength

Front Squat
3 x 6
Every 2:30 Minutes

Front Squats
3 x 6
Every 3:00 Minutes

Deadlifts
3 x 6
Every 3:30 Minutes

Workout of The Day

4 Rounds
10 Toes to Bar
15 Wall Balls 30/20 25/14 20/12
20 Sit Ups
25 Kettlebell Swings
30 Double Unders

Supplemental Endurance
4 Rounds
40 Squats
400 Meter Run

22 April 2015 CrossFit WOD

Wednesday

Supplemental Strength
3 x 8 Seated Dumbell Shoulder Press
3 x 8 Incline Bench
3 x 8 Flat Bench

Strength

4 Rounds
Minute 1: 6 Close Grip Bench Press
Minute 2: 6 Pendlay Row
Minute 3: 12 GHD Sit Ups

4 Rounds
Minute 1: 8 Weighted Dips
Minute 2: 8 Weighted Pull Ups
Minute 3: 24 Ab Bicycles

Workout of The Day
12-10-8-6-4-2
Shoulder to Overhead 185/125 135/95 95/65
Chest to Bar Pull Ups
14 Air Squats after Every Round

Supplemental Endurance
20 Minutes Stairmaster Level 9

21 April 2015 CrossFit WOD

Tyler with a 315# back squat PR! Niiiiiiiiice! #gettingstrong #squateveryday #crossfitweightlifting #easypeasy

A video posted by CrossFit 619 (@crossfit619) on

Tuesday

Supplemental Power
8 x 1 Squat Clean
4 x 2 Front Squats with 4 Second Pause

Strength
Back Squats
6 x 10
Rope Climb
6 x 1
Every 3 Minutes

Back Squats
2 x 10
Bar Muscle Ups
2 x 2-5 Unbroken
Every 4 Minutes

Power Clean Skillwork

Workout of The Day
20 Minute AMRAP
7 Power Cleans 155/105 135/95 115/85 95/65
7 Burpees
200 Meter Run

Supplemental Endurance
4 x 1000 Meter Row Every 5 Minutes

20 April 2015 CrossFit WOD

Evan Loker CrossFit 619

Hey 619,

Just a quick update from Joe Lee on our friend Evan Loker. He was able to stop in on Friday afternoon and deliver our card. Evan is doing much better! As we all know Evan is a great athlete and his spirit in the gym is always top knotch! His athleticism and attitude truly helped him pull through this. He’s in great spirits and is now ready to begin the next leg of his recovery. He should be discharged tomorrow. For those that know Evan well he said feel free to reach out.

Monday

Supplemental Strength
Find your 2 Rep Max Overhead Squat
2 x Max Rep Ring Muscle Ups

Power/Strength
7 x 1 *Hang Snatch + 2 Overhead Squats
Every 2 Minutes

Workout of The Day
15 *Hang Snatches 135/95 115/85 95/65 75/55
30 Toes to Bar
15 Overhead Squats
30 Chest to Bar Pull Ups
15 Hang Power Snatches
30 GHD Sit Ups
15 Power Snatches
30 Butterfly Sit Ups
* Beginners should sub out Hang Snatches for Overhead Squats or Hang Power Snatches

Supplemental Endurance
30 Handstand Push Ups
1000 Meter Row
30 Burpees to a 6” Target
1000 Meter Run

31 March 2015 CrossFit WOD

Tuesday

Supplemental Strength
6 × 2 Pause Front Squats – pause for 3 seconds at the bottom of each rep.

Front Squats
4 x 10
GHD Sit Ups
4 x 25
Every 3 Minutes

Back Squats
4 x 12
Skin the Cat
4 x 1
Every 3 Minutes

Dumbell Walking Lunges
2 x 24
Dumbell Burpees
2 x 12
Every 2:30 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155 185/135 155/105
Burpees

Supplemental Endurance
20 Minutes Stairmaster Level 10 Fat Burning Intervals

CrossFit WOD 30 March 2015

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Monday

Supplemental Power
Every Minute on The Minute x 10 add weight every round
Min 1: 7 Touch and Go Snatches
Min 2: 6 Touch and Go Snatches
Min 3: 5 Touch and Go Snatches
Min 4: 4 Touch and Go Snatches
Min 5: 3 Touch and Go Snatches
Min 6: 2 Touch and Go Snatches
Min 7-8-9 & 10: 1 Squat Snatch

Close Grip Bench Press
5 x 10
Pendlay Row
5 x 10
Every 3 Minutes

Weighted or Strict Dips
5 x 12
Weighted or Strict Pull Ups
5 x 12
Every 3 Minutes

Workout of The Day
2 Rounds
10 Thrusters 135/95 115/85 95/65
15 Chest to Bar Pull Ups
2 Rounds
10 Shoulder to Overhead
15 Toes to Bar
then
2 Rounds
10 Clean and Jerk
15 Burpees Pull Ups

Supplemental Endurance
10 x 200 Meter Run :40 Rest after each Run

Olympic Weightlifting (5PM) 23 July 2014

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2 Position Snatch (High Hang/ Launch)

  • 50% x2; 60%x2; 65:x2; (70%x1) x2

Clean & Jerk

  • 60% x2; 70% x2; 80% x2; 85% x2; 90% x1; 85% x2

Clean Extension (shrug)

  • (80% x3) x4

Clean DL (w/ pause at below knee and mid thigh)

  • (90% x3) x4