June 2025

Deadlift Build Up 5×5 — E3MOM Team WOD 18min AMRAP: 24 Deadlifts (alternating, 12ea) P1 & P2 18 Over the Bar Burpee (alt, 9ea) P1 & P2 12 Calorie Row/Bike or 200m Run P1 & P2 Barbell Weights = 255/175 RX+315/105 MRX 205/135 Core Development 2×10 Windshield Wiper on Bar or lying on floor 2×10 […]

CrossFit Community Cup — WOD 3 In 20 minutes, establish: -1 Rep Max Front Squat -1 Rep Max Hang Power Clean * All Competition Tiers (Rookie, Novice, Intermediate, Advanced & Pro) complete the WOD as written* ** Your score will be the total of your heaviest successfully completed front squat and hang power clean. Core

“Runner’s Mile vs Lifter’s Mile” by DB For Time: (40min cap) 400m Run Rest 1min 200m Run Rest 1min 400m Run Rest 1min 200m Run Rest 1min 400m Run Rest 3min 400m Run 20 Deadlifts Rest 1min 200m Run 20 Hang Clean Rest 1min 400m Run 20 Front Squat Rest 1min 200m Run 20 Shoulder

Run/Row 800m or 2k Bike x 12min — E6MOM (score is slowest time of the 2) 10min AMRAP: Buy-in = 800m Run /Row or 2k Bike Then: 10 Hang Power Snatch 10 Pull-up RX+ Chest to Bar MRX Ring Rows REST 3min 10min AMRAP Buy-in = 800m Run /Row or 2k Bike Then: 5 Hang

“D-Day” by DB For Time: (44min cap) 1900m Row or Run to the Beach 44 Over the Bunker (bar) Burpees 19 Deadman Drags (Deadlifts) 10 Climb the Cliff Pull-Ups RX+ Strict Chest to Bar 19 Sand Bag Bunker Throws (Hang Clean & Shoulder to Overhead) 44 Over the Bunker Jumps (Box Jump Overs / can

Team WOD “Two Steppin” by DB For Time: (27min cap) P1: RUN 200m – P2: 11 Kettlebell Goblet Step-Ups P2: RUN 200m – P1: 11 Kettlebell Goblet Step-Ups P1: Row 250m – P2: 11 Cleans P2: Row 250m – P1: 11 Cleans P1: RUN 200m – P2: 11 Front Squats P2: RUN 200m – P1:

15min to Achieve : 20 RM Bench Press 14min AMRAP: 7 Sumo Deadlifts 14 Over the Bar Burpees 7 Deadlifts 14 Wallball Sit-ups or Toes to Bar Barbell Weights = 225/155 RX+275/185 MRX 185/125lbs Wallball Weights = 20/14lbs MRX 2010lbs Chest & Core Development 2×15 Dumbbel/Kettlebell Bench Press 2×15 Evil Wheels 2×15 Banded Push-Ups 2×15

Push Press & Split Jerks — E2MOM = 16min 7 Push Press @75% – Split Jerk 4 reps 6 Push Press @80% – Split Jerk 3 reps 4 to 5 Push Press @85% – Split Jerk 2 reps 4 to 5 Push Press @85% – Split Jerk 1 rep For Time: (18min cap) 50 Box

15min to Achieve: 20 RM Back Squat For Time: (18min cap) 400m Run /Row or 1k Bike Then: 2 – 4 – 6 – 8 – 10 Reps of: Front Squats 135/95 MRX 95/65 20 – 18 – 16 – 14 – 12 Reps of: Pull-ups MRX Ring Rows Then: 400m Run /Row or 1k