CrossFit WOD, May 26, 2020

26 May 2020 Weightlifting 3 Push Press + 2 Push Jerk + 1 Split Jerk (E2M 4×1@65% of C&J 1RM) Perform 3 push presses, then 2 push jerks, then 1 split jerk Metcon Metcon 14 EMOM Even: 10 MBC + Max Weighted Sit-ups Odd: 20 Mountain Climbers + Max Box Jumps (Step-ups) Mountain climber scale […]

CrossFit WOD, May 25, 2020

Murph 2020 Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

CrossFit WOD, May 21, 2020

21 May 2020 Weightlifting Clean + 3 Front Squats + Clean (E2M 5×5@65% of Clean ) Perform one squat clean plus three front squats and one final squat clean Metcon Metcon (Time) 10 Rounds 5 DB Burpee DL 3 Front Squats 1 Muscle Up* Scale for MU = 5/3 Dips 18 Minute and 17 Second […]

CrossFit WOD, May 20, 2020

20 May 2020 Metcon Metcon (Weight) E2M for 10 Rounds 1 Squat Snatch (Increase load each round) 8 Bar Facing Burpees Rest remaining time Core Work Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Cross V-ups 10 Single Leg Raise and Clap 10 Pike Crossover Toe Touches New Section Warm-up 0-10 Warmup 10-15 […]

CrossFit WOD, May 19, 2020

19 May 2020 Metcon Metcon (Time) 15-12-9-6-3 Bear Complex (115/75) After Each Round Perform 5/3 Pull-ups + 10 KBS (53/35) Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press ***Cannot be a cluster + back rack thruster 😉 New Section Warm-up 0-10 Warmup 10-16 Demo Workout and […]

CrossFit WOD, May 18, 2020

18 May 2020 Weightlifting Shoulder Press (E2M 5×5@65%) OR 1×5 1×4 1×3 1×2 1×1 Increasing load and working to find a heavyish single those that need to Metcon Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 16 FR Lunges (115/75)[95/65] 14 Hang Power Cleans 12 Weighted Sit-ups (35/15) Rest 2 Minutes 4 Min AMRAP […]

CrossFit WOD, May 12, 2020

12 May 2020 Weightlifting Accessory WK4 (Weight) 4 sets 5 Strict T2B 5-10 Bicep Curls 5 Burpee Broad Jumps Rest 90 Seconds Metcon Metcon (Time) 3 Rounds Each Round 40 DU’s 20 Power Snatches (95/65)[75/55] 40 DU’s 20 Thrusters Rest 2 Minutes DU – should be able to be completed in 2 attempts each time […]