Monthly Archives: May 2019

CrossFit WOD, June 1, 2019

1 JUNE 19Warm-upWarm-upFor Quality 400m Jog -3 Rds For Quality Of 6 Alt DB Snatches 6 Burpees 6 Push Jerks (pec or empty bar)MetconMetcon (Time)For Time 400m Run W/Med Ball 80 Alternating DB Snatches 45/35# 400m Run W/Med Ball 80 Box Jumps 400m Run W/Med Ball 80 Push Jerks 95/63#* Notes - Both people run,…
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CrossFit WOD, May 31, 2019

31 MAY 19Warm-upWarm-upFor Quality 21-15-9 Calorie Row, Rest When Your Partner Goes Banded Shoulder Warm Up: -20 fly pull backs -20 v-pull downs -20 v-pull ups (stand on middle of band) Then 3 Rds For Quality :30 Hold In Rings 30 DU’s 8 Pressing OHS (if easy, go single arm with DB, 4/4)WeightliftingOverhead Squat (4…
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CrossFit WOD, May 29, 2019

29 MAY 19Warm-upWarm-upFor Quality 4 Rds Non-stop :30 Easy, :30 Medium Spin On Assault Bike 4:00 Of Hip And Ankle Mobility -3 Rds For Quality 10 Seated DB Strict Press 10 Med Ball Cleans 50’ Waiters Walk (25’/25’)Weightlifting1 Power Clean + 2 Jerks (15 minutes working up to a heavy set of complex)MetconMetcon (AMRAP -…
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CrossFit WOD, May 28, 2019

28 MAY 19Warm-upWarm-upFor Quality 4 Minute Easy Spin On Assault Bike -3 Rds For Quality 7 Overhead Plate Presses 8 Sampson Stretch 9 KBS MetconMetcon (Time)3 Rds For Time 400m Row 1:30 Accumulated Handstand Hold *Notes - Recovery workout from Murph. If you have anything, row harder. - Two, maybe three sets for holds. Position…
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CrossFit WOD, May 27, 2019

27 MAY 19Warm-upWarm-upFor Quality X3 :45 Easy Bike Spin :15 Hard Spin Then 1 Ladder Drill -3 Rds For Quality 8 Close Grip Swings + 2 Strict Pull Ups 7 Air Squats 5 Empty Bar Bench Press -Running TalkMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have…
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CrossFit WOD, May 25, 2019

25 MAY 19Warm-upWarm-upFor Quality 3x9 Calorie Bike -Rest 1 Minute Then 3 Rounds For Quality 9 Med Ball Cleans 6 GHD Hip Ext 3 Strict HSPUWeightliftingHang Clean + Split Jerk (Build to workout weight)MetconMetcon (AMRAP - Reps)As Many Reps/Cals In 30:00 12 Rounds For Time, Alternating Rounds 12 Deadlifts 155/105# 9 Hang Power Cleans 155/105#…
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CrossFit WOD, May 24, 2019

24 MAY 19Warm-upWarm-up3 Rds For Quality 6 Pressing OHS 6 Burpees 6 Single Arm KBS (6/6)MetconFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double…
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CrossFit WOD, May 22, 2019

22 MAY 19Warm-upWarm-upFor Quality Row Calories / :45 Easy - :15 Hard 8 Rds -Then 3 Rds Not For Time 2 Turkish Get Ups 10 Walking Lunges 10 Ab Mat Sit UpsAuxiliaryWarm-upSkill: Double Unders Spend 10-15 Minutes Practicing Double Under’s (reps will be limited) Even If You Have Good DU, We Will Focus On Speeding…
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CrossFit WOD, May 21, 2019

21 MAY 19Warm-upWarm-upFor Quality Tabata Assault Bike/ :10 Hard- :20 Easy Spin 8 Rds -Then 3 Rds Not For Time 5 Ring Dips (strict) 10 KBS 30 DU’sWeightliftingSnatch High Pull + Hang Power Snatch (6 x 1 @ 75% Across)MetconMetcon (Time)3 Rds For Time 21 Box Jump Overs 15 Hang Power Snatches 95/65# 9 Burpees…
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CrossFit WOD, May 20, 2019

20 MAY 19Warm-upWarm-upFor Quality Calf Stretch 400m Run/ Row Coaches Warm Up -Then 3 Rds Not For Time 10 Bent Over Barbell Rows 10 DB Bench Press 10 Box JumpsMetconMetcon (Time)For Time 800m Run -8 Rounds Of: 12 Pull Ups 24 Push Ups 36 Air Squats -Then 800m RunCool DownStretching Pigeon Stretch Calf Stretch
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