Monthly Archives: April 2020

CrossFit WOD, May 1, 2020

1 May 20Warm-upWarm-up 400m Run @ 75% -Then 3 Rounds For Quality Of: 8 Walking Lunges 6 Seated Press Empty Bar -or- DB/KB -or- Broom Stick 6 Box Jumps SkillMetcon (Weight)Single Arm Overhead Lunges -or- OH Lunges 6x 40’ Feet *If doing single arm, do 20’/20’ -Rest 3:00 Between Efforts MetconMetcon (Weight)EMOM 20:00 Even: 200m…
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CrossFit WOD, April 29, 2020

29 April 20Warm-upWarm-upEvery :30 For 4 Minutes (8 repetitions) From Standing 1 Push Ups 1 Burpee 1 Air Squat 1 Sit Up Stand Up -Then 3 Rounds For Quality Of: 200m Run 50ft Waiters Walk (25R/25L) 5 Close Grip Push UpsGymnasticsHandstand Walk (Max reps)Handstand 3x60ft Walk -or- 6x:30 Hold -or- 3x100ft Walk With Object Overhead…
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CrossFit WOD, April 28, 2020

28 April 20Warm-upWarm-upEvery :30 For 3:00 Burpees 3-4-5-6-7-max -Then 3 Rounds For Quality Of: 4 Hang Squat Cleans -or- Med Ball Cleans 8 Cherry Pickers 12 Jumping JacksMetcon (Weight)EMOM 10:00 2 Power Cleans As Heavy As Possible -or- 1 Turkish Get Up (alternate arms each minute) MetconMetcon (Time)7 Rounds For Time 4 Hang Power Cleans…
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CrossFit WOD, April 27, 2020

27 April 20Warm-upWarm-up400m Run -or- Row Alternate Every :30 Easy/Medium -Then 3 Rounds For Quality Of: 10 Plate To Overhead -or- DB/KB 15 A.R.E. Squats 30 Flutter KicksMetconMetcon (Time) 3 Rounds For Time (main site 17-FEB-2005) 800m Run 75 Air Squats 50 Sit Ups CrossFit KidsWarm-up 200M Row or Run 3 Rounds for quality 10…
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CrossFit WOD, April 25, 2020

25 April 20Warm-upWarm-up4:00 Run Or Row -Then 3 Rounds For Quality Of: 4 Pressing OHS (if needed use your DB/KB) 8 Burpees 20 Jumping JacksWeightliftingSquat Snatch (Warm Up To 4 Reps At Workout Weight )Work Up To Heavy 3 Rep, You May Drop And Reset MetconMetcon (Time)For Total Time 1,000m Row -or- 1,000m Run 50…
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CrossFit WOD, April 24, 2020

24 April 20Warm-upWarm-up600m Run Alternate 200 Easy-200 Hard-200 Medium -Then 3 Rounds For Quality Of: 8 Sumo DL Highpull (KB/DB/Empty Bar) 10 Sit Ups 8 Push Jerks (your choice of weight)Metcon1-Mile Run (Time)Max Effort 1-Mile RunREST 3 MIN BEFORE B-2Metcon (AMRAP - Reps)For Total Reps 2:00 Max Sumo DL Highpull -Bar-KB-DB-Sandbag 2:00 Max Sit Ups…
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CrossFit WOD, April 22, 2020

22 April 20Warm-upWarm-up5 Minutes Of Mobility -Then 3 Rounds For Quality Of: 15 A.R.E. Squats 10 KBS/DB Swings 3 Inch Worms WeightliftingFront Squat (Build to heavy 4 rep)-or- Work On Squat Mobility For 15:00 With Every 0:00, 5:00, 10:00 Performing 8 Weighted Step Ups. 8 Right Leg, Then 8 Left MetconMetcon (Time)For Time 50 Box…
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CrossFit WOD, April 21, 2020

21 April 20Warm-up Warm Up: 20 Calorie Row -or- 2:00 Jog -Then 3 Rounds For Quality Of: 5 Good Mornings 5 Push Press (empty bar, KB/DB) 5 Burpees WeightliftingMetcon (Weight)EMOM 10 Minutes 5 Deadlifts (go light, around body weight) 5 Close Grip Push UpsMetconMetcon (Time)5 Rounds For Total Time 10 Push Ups 5 HSPU -or-…
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CrossFit WOD, April 20, 2020

20 April 20Warm-upWarm-up400m Run @ 75% -Then 3 Rounds For Quality Of: 10 Air Squats 20 DU’s 10 Sit UpsWeightliftingCluster (Weight) Cluster (squat clean thruster) Build To Heavy 3 Rep -or- 3 Unbroken Sets Of 8 Medball Squat Clean Wall Balls -or- 5 Sets Of 4 Jump Tucks, As Tall As Possible MetconFast and Heavy…
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CrossFit WOD, April 18, 2020

18 April 20Warm-upWarm-up800m Run @ 75% -Then 3 Rds For Quality Of: 20 Flutter Kicks 16 Walking Lunges 8 Push Up Drills MetconMaupin (Time)4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squats In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9,…
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