CrossFit WOD, June 11, 2018

CrossFit WOD, June 11, 2018

WOD for 6.11.18
In a former professional life I produced a live show DVD for a band called The Horrible Crowes. In filming the b-roll for it they told this https://vimeo.com/32169301 really cool story about Bruce Springsteen. The name for this workout comes from this story. Once you do the workout you’ll fully understand.

Workout Of The Day
We are not doing 3 rounds of this. Think of each workout as a round and each of them are for time.
Metcon (3 Rounds for reps)
"More Gain, More Volume"
On a clock counting up for 30 minutes do each of the following "mini workouts" for time. You rest is the amount of time you have after completing the workout before rotating to the next one. If you do not complete the work within the 10 minute window you will take a time of 10 minutes and move onto the next.

From 0-10 Minutes
30-20-10
Cal Row (24,14,7 for women)
Thruster (75/55 lbs)

From 10-20 Minutes
30-20-10
Cal Ski (24,14,7 for women)
DB Snatch (55/35)

From 20-30 Minutes
30-20-10
HSPU
Box Jumps (24/20)

Metcon (3 Rounds for reps)
"More Gain, More Volume Fitness Style"
On a clock counting up for 30 minutes do each of the following "mini workouts" for time. You rest is the amount of time you have after completing the workout before rotating to the next one. If you do not complete the work within the 10 minute window you will take a time of 10 minutes and move onto the next.


from 0-10 Minutes
Complete for TIme
30-20-10
Cal Row (21-14-7 for women)
Thruster (45/35 lbs)

from 10-20 Minutes
Complete for Time
30-20-10
Cal Ski (21-14-7 for women)
DB Snatch (45/25)

from 20-30 Minutes
Complete for TIme
30-20-10
Push-Ups
Box Jumps (24/20) or Step-Ups (24/20)

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