CrossFit Funky Brookfield Summer Challenge WOD 7.1

w/u
Row 3min

Jump Rope 3 min

Strength- Reverse grip bench press
5×5

WOD 7.1- Tabata (8rds- 20sec work/10sec rest)- DO AS MANY REPS AS YOU CAN!

Count and record total reps after 8 rounds, for each exercise.

Med ball sit ups (20/12)

1min rest

Walking overhead med ball lunges (20/12)

1min rest

Double unders/single unders (divide single unders by 2 when adding total reps)

1min rest

Flexed arm hang- Count total seconds you stayed up. Once you drop you can’t go back up until the next round begins.

1min rest

Kettle bell Swings (2pood/1pood)

done!

Total up each individual athletes total reps for their score.

c/d

Coaches choice

CrossFit Funky Brookfield Summer Challenge- 6.30

CrossFit Funky in Brookfield, WI

wu
Coaches Choice

Skill- Pistol Squats (10min cap)


WOD

“Grace” (10min cap)

30 Clean and Jerk (135lb/95lb)

 

8min recover/stretch/setup bands if needed

 

“Fran” (10min cap)

21-15-9

Thrusters (95lb/65lb)

Pull ups

 

cd

Coaches Choice

Workout Boss Brookfield T.V. Spot- Que Onda Milwaukee!

Workout Boss/CrossFit Funky in Brookfield, WI

Local television show “Que Onda Milwaukee”, a program that highlights the newest and greatest places in Milwaukee for people of all social and ethnic backgrounds, paid a visit to our Brookfield location to see what getting “Boss Fit” is all about. Check out Chris as he coaches the shows’ host, Juan Valasquez, and tells him a little about CrossFit. Be sure to SHARE this link with your friends!

Workout Boss/CrossFit Funky in Brookfield, WI

CrossFit Funky Brookfield Summer Challenge- 6.29

CrossFit Funky in Brookfield, WI

wu
Coaches Choice

 

Strength-

Max Pull ups
Max Dips
Max Plank
Max HSPU

 

WOD- “Karen”
150 Wall Ball shots (20/12lbs)

 

cd
Coaches Choice

CrossFit Funky Brookfield Summer Challenge- 6.28

wu

Coaches Choice

WOD-Partner “Chipper” for time**:

50 Pistol Squats
40 Hang Power Cleans (135/75)
30 Handstand Push ups
20 Chest to bar pullups
10 Bear Complex (135/75)

Partner A starts by running 400M.
Partner B starts working on the chipper.

**Once partner A returns from the 400m run, Partner B stops the chipper and runs 400m.
Now Partner A starts working on the chipper. When Partner B returns from the 400m run, they continue the chipper where they left off, and so on, until BOTH partners have completed chipper.


cd
Coaches Choice

 

CrossFit Funky Brookfield Summer Challenge- 6.27

CrossFit Funky Brookfield

Wu
Coaches choice

Skill- Butterfly/kipping pull ups
Or, if proficient with today’s skill…
Strength- weighted pull ups
5-5-3-1-1

WOD
For time:
50 Snatch Grip deadlift (225/135)
50 Close Grip Bench Press (155/85)
50 Ghd sit ups
(Athlete may partition exercises)
*Buyout*
50 Calorie Row

Cd
Stretch

CrossFit Funky Brookfield Summer Challenge- 6.26

CrossFit Funky in Brookfield, WI

 

wu

Focus:
Calves
Quads
Hip Flexors
Glutes
Dynamic achilles warm up

 

Skill/Strength- Tire Flip

Complete 5 tire flips.

 

WOD

7×1- 25m Run Backwards

7×1- 50m Sprints

7×1- 100m Row Sprints

 

*Athletes recover between 80-95% before each run, sprint, & row.

 

cd

Stretch

CrossFit Funky Brookfield Summer Challenge- 6.25

CrossFit Funky Brookfield, WI

wu
3rds
45 sec superman
15 sec handstand hold

Strength- Strict Press & Push Press

Find 1 Rep Max of each

WOD

5 min EMOM
6 box jumps (24/20″)
6 push press (115/55)

Rest 2min

5min EMOM
5 box overs
5 push press (135/75)

Rest 2min

5min EMOM
4 box jump burpees
4 push press (155/95)

cd
Stretch

CrossFit Funky Brookfield Summer Challenge- 6.24

CrossFit Funky in Brookfield

wu

coach’s choice

Skill: Muscle up progression

WOD

21-15-9

DB Snatch (70/40#) (21-15-9 each arm)

Wall balls (20/12)

Farmer carry (70/40#) (100m-200m-300m)

cd

coach’s choice

 

CrossFit Funky Brookfield Summer Challenge- 6.23

CrossFit Funky in Brookfield, WI
wu

50 Double unders
40 Squats
30 sit ups
20 push ups

Strength-Dumbbell Bench Press
5×5
WOD

Rx1

3 Rds of:

400m Run
30sec Flexed arm hang
60sec wall sit
90sec Plank
400m Row
30sec Flexed arm hang
60sec wall sit
90sec Plank
Finish each round with 10 burpees

Rx2

3 Rds of:

200m Run
15sec Hang on bar
60sec wall sit
60sec Plank
250m Row
15sec Hang on bar
60sec wall sit
60sec Plank
Finish each round with 6 burpees

Cd
Stretch