Monthly Archives: June 2016

BLACK OUT WEEK!!!!! In case you do not know what black out week is and how it works here is a short explanation. Black out week – no WODs are post until the close of business. If any staff member of Natural Selection CrossFit sees or hears anyone telling others what the WOD is they […]

WOD: For total reps and rounds  1 RM Double Unders Rest Death by 10m Shuttle sprint Rest 1 Minute then, 1 RM Double Unders Note: On your first attempt of double unders, you will get two chances.  On your second set of double unders you will only get one attempt.

WOD: “DT” 5 Rounds For Time 12 Deadlift@155/105 9 Hang Power Clean@155/105 6 Push Jerk@155/105

WOD: 5 Rounds For Time & Total Reps Handstand Pushup- Max Reps Unbroken Sprint 100M Ring Dip- Max Reps Unbroken Sprint 50M Toe to Bar-Max Reps Unbroken Rest 1 Minute

7 Rounds For Time: 7 Thrusters @95/65 7 Lateral Burpees Over Bar

Hero WOD: “Falkel” 25 Minute AMRAP of: 8 Handstand Push-up 8 Box Jump@30″/24″ 1 Rope Climb

For Time: 75 Double Under 50 Wall-Ball@20/14 25 Burpee 50 Wall-Ball@20/14 75 Double Under

Strength: 3×20 Backsquat Set 1: 55% Set 2: 65% Set 3: 80% (2 Burpee penalty for every rep short of 20 on the 3rd set) *15 Minute cap WOD: 8 Minute AMRAP of 3-6-9-12-15….. Overhead Squat@95/65 Chest to Bar Pull-Up

Partner WOD: For Time & Total Calories Partner 1: 20 Burpees 20 “Bear Complex”@95/65 20 Burpees Partner 2: Row For Max Calories (Once partner 1 finishes, switch places) *”Bear Complex” is a squat clean then push press to backsquat and behind the neck push press. Or power clean, front squat to thruster to back squat […]