Wod

CrossFit

05-22-2019
Monday 9a-11a Memorial Day “Murph”
05222019
Metcon
Metcon (3 Rounds for time)
For time:
50 Burpee Pull-ups

For time:
50 Burpee Box Jump Overs, 24″20″

For time:
50 Bar-facing Burpees

*Rest 5 minutes between each

Cash Out
Metcon (No Measure)
50 V-ups or GHD situs or L-Sit hold (accumulate)

CrossFit

05-21-2019
05212019
Weightlifting
Front Squat (4-4-4-4-4)
Metcon
Metcon (AMRAP – Reps)
3 Rounds of one minute max
reps of each movement:

S2OH 155/105
Cal Row
Front Squat 155/105
Situps

Rest 1 minute between rounds.

CrossFit

05-20-2019
05202019
Metcon
Metcon (Time)
For time, as a 2-person team:

400 Double-unders
200 Abmat Sit-ups
100 Hang Power Cleans, 135/95
50 Handstand Push-ups, strict

(if doing it solo cut the reps in half)

Weightlifting
Deadlift (5×3)

CrossFit

05-19-2019
05192019
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

CrossFit

05-18-2019
05182019
Metcon
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

USE TABATA TIMER ON MONITOR (not gym clock) https://www.tabatatimer.com/

CrossFit

05-17-2019
05172019
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
05.13.2019 | MONSTER MASH

AMRAP 7 minutes of:
6 Pull-ups
5 Burpees
4 Hang Power Cleans, 115/75
3 Thrusters, 115/75

4 Rounds for time of:
400m run
7 Hang Squat Snatch, 60% of 1RM
3 Rope Climbs, 15 ft.

3 Rounds for time of:
20 Deadlifts, 135/95
15 Ring Dips, strict

*Rest 5 minutes between workouts.

CrossFit

05-16-2019
05162019
Metcon
Metcon (Time)
2 Rounds:

15 Cleans 95/65#
15 Thrusters 95/65#
1000m Row

Cash Out
Barbell Row (8-8-8-8-8)

CrossFit

05-15-2019
05152019
Weightlifting
Hang Snatch (10×1)
Every 2 minutes for 20 minutes do 1 Hang “Squat” Snatch, use the same weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes of:

35 Double-unders
7 Right arm Kettlebell Snatch, 53/35
7 Left arm Kettlebell Snatch, 53/35

CrossFit

05-14-2019
05142019
Metcon
Metcon (Time)
2 Rounds for time of:

1 Mile run
45 WallBall Shots, 20/14
35 Push-ups
25 Deadlifts, 185/135
15 Knees-to-elbows

Cash Out

CrossFit

05-13-2019
05132019
Weightlifting
Back Squat (4-4-4-4-4)
Metcon
30 Muscle-Ups (Time)
30 muscle-ups for time

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