CrossFit Wings Workout of the Day 26 June 2020⁠

CrossFit Wings Workout of the Day 26 June 2020⁠

CrossFit Wings Workout of the Day 26 June 2020⁠

Modified-“Mary”
20min AMRAP:
5 x Burpee
10 x Pistol Squat
15 x (Inverted) Pull Up
/ KB Swing

•Modified Mary – You can watch the event from last year’s CrossFit Games.
•We will be doing Burpee instead of HSPU, if you want to do full Mary you can do HSPU instead.
•You can replace Pistol Squats with Static backward Lunge.

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CrossFit Wings Workout of the Day 25 June 2020⁠

CrossFit Wings Workout of the Day 25 June 2020⁠

CrossFit Wings Workout of the Day 25 June 2020⁠

Modified – “Rogue Event 5”
Complete For Time:
400m Run
30x 60/40kg Squat Clean
30x Box Jumps
40x HSPU
30x Box Jumps
30x 60/40kg Squat Clean
400m Run

No Bar:
WB Squat Clean or
DB/KB Goblet Squats

•Chipper workout for today with HSPU being the turnaround point.
•Squat cleans, focus on the bar path and get those elbows through fast, getting it into the front rack position.
•Box jump for today use a as high as you can box.
•You can replace HSPU with Dips for today’s workout.

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CrossFit Wings Workout of the Day 24 June 2020⁠

CrossFit Wings Workout of the Day 24 June 2020⁠

CrossFit Wings Workout of the Day 24 June 2020⁠

1. 3min AMRAP:
9x Box Step Up
9x Sit Up
Rest 3min
2. 3min AMRAP:
9x 1-Arm Snatch
9x Push Up
Rest 3min
3. 3min AMRAP:
9x 40/25kg Push Jerk
9x 40/25kg Sumo DL High Pull
3min Rest
4. Repeat your highest scored
WOD
3min Rest
5. Repeat your lowest Scored
WOD
(Total Time: 27min)

•5x 3min AMRAP’s for today’s WOD.
•For the 4th and 5th AMRAP, you will repeat your workout, you had the most reps on and also repeat the workout you had the least amount of reps on.

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CrossFit Wings Workout of the Day 23 June 2020⁠

CrossFit Wings Workout of the Day 23 June 2020⁠

CrossFit Wings Workout of the Day 23 June 2020⁠

5min Practice:
Gymn. Skill

Rest 5min

Modified – “Rogue Event 1”
Complete For Time:
21x 60/40kg Thruster
21x Burpee Pull Up
15x 60/40kg Thruster
15x Burpee Pull Up
9x 60/40kg Thruster
9x Burpee Pull Up
(Time CAP: 22min)

No Bar:
Use DB/KB for Thruster or a WB

•5min to work on any gymnastic skills. Set yourself a goal for each minute and keep at it for the 5min.
•Heavy Fran-like combination. Break up Thrusters in manageable sets, drive up hard!
•1x Burpee then 1x Pull up for 1 rep of the complex, you can also do 1x Burpee and 1x KB Swing if you don’t have a pull up bar.

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CrossFit Wings Workout of the Day 22 June 2020⁠

CrossFit Wings Workout of the Day 22 June 2020⁠

CrossFit Wings Workout of the Day 22 June 2020⁠

Modified – “Rogue Event 3”
Complete For Time:
Buy-In: 240x Double Under
2 Rounds of:
40x Toes-to-Bar/Supine Leg Rise
400m Run
(Goal: Sub 18min)
(Time CAP: 24min)

•A few Rogue Invitation workouts for this week and slightly modified.
•You can go onto their Youtube channel to go watch some of the events.
•Start of with 240x DU or 480x S’ Under just as a buy-in.
•Then complete 2 rounds of Toes-to-Bar and Run. Break those T-t-B up into smaller sets to save the grip. Relax the arms on the run for recovery.

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