Blog | CrossFit Alabaster

CrossFit WOD, May 17, 2022

17 May 2022

Metcon

Metcon (Time)

for time:
5 rounds of "Cindy"
1:00 rest
4 rounds of "Cindy"
1:00 rest
3 rounds of "Cindy"
1:00 rest
2 rounds of "Cindy"
1:00 rest
1 round of "Cindy"

20 min time cap

1 round of "cindy" = 5 pullups + 10 pushups + 15 air squats

RX+ for today will be in a weighted vest

Accessory Work

Metcon

10 min EMOM:
a) :40 elbow plank
b) 10 V-ups

CrossFit WOD, May 16, 2022

16 May 2022

CFA METCON (LEVEL 1)

Metcon (Time)

for time:
25/20 cal bike or 400m run
30 Kettlebell swings
-2:00 rest-
25/20 cal bike or 400m run
20 Kettlebell swings
-2:00 rest-
25/20 cal bike or 400m run
10 kettlebell swings

20 min cap

CFA METCON (LEVEL 2)

Metcon (Time)

for time:
30/27 cal bike or 400m run
15 clean and jerk (95/65)
-2:00 rest-
30/27 cal bike or 400m run
10 clean and jerk (135/85)
-2:00 rest-
30/27 cal bike or 400m run
5 clean and jerk (185/115)

20 min cap

CFA METCON (LEVEL 3)

Metcon (Time)

for time:
30/27 cal bike or 400m run
15 clean and jerk (135/85)
-2:00 rest-
30/27 cal bike or 400m run
10 clean and jerk (185/105)
-2:00 rest-
30/27 cal bike or 400m run
5 clean and jerk (225/125)

20 min cap

Weightlifting

Front Squat (5×3 E2M (65-75%) (brief pause at bottom of each))

CrossFit WOD, May 12, 2022

12 May 2022

Metcon

10 min EMOM:
10 T2B (RX+)
or
10 hanging leg raises (RX)

CFA METCON (LEVEL 1)

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:
50 jump rope
15 situps
10 alt. DB snatch (any #)
-1:00 rest-
50 DU
15 situps
10 alt. DB hang clean and jerks (any #)
-1:00 rest-

CFA METCON (LEVEL 2)

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:
60 Double unders
20 situps (GHD situps for RX+)
12 alt. DB snatch (50/35)
-1:00 rest-
60 DU
20 situps (GHD situps for RX+)
12 alt. DB hang clean and jerks (50/35)
-1:00 rest-

CrossFit WOD, May 11, 2022

11 May 2022

Metcon

Metcon (Time)

:30 on/:30 off
burpees
(I give your coach permission to no rep your burpees if you do not extend your hips)

go until you have accumulated 100 burpees total (120 for RX+)

score is the time you finished your final rep

15:00 time cap

CFA STRENGTH (LEVEL 1)

Metcon (Weight)

upon completion of your burpees, you will have until the 32 minute mark (leave the clock running from the burpees, as some will start before others) to Build to a total weight lifted of:
push press
and
Deadlift

CFA STRENGTH (LEVEL 2)

Metcon (Weight)

CrossFit WOD, May 10, 2022

10 May 2022

CFA METCON (LEVEL 1)

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP:
15 DB Bench press (any #)
10 ring rows (as flat as possible)

CFA METCON (LEVEL 2)

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP:
15 DB Bench press (50/25)
10/6 strict pullups

CFA METCON (LEVEL 1)

Metcon (AMRAP – Reps)

10 min EMOM:
a) 10/9 cal row
b) :30 AMRAP of slamball (any #)

CFA METCON (LEVEL 2)

Metcon (AMRAP – Reps)

10 min EMOM:
a) 15/12 cal row
b) :30 AMRAP of slamball (30/20)

CFA METCON (LEVEL 3)

Metcon (AMRAP – Reps)

10 min EMOM:
a) 15/12 cal row
b) :30 AMRAP of D-ball over shoulder (150/100 for RX+) (100/75 for RX)

Accessory Work

Metcon

for quality:

hanging L-sit or lying leg raise hold: 3 sets to failure/1:30 rest

then…

3 sets/1:30 rest
15 DB upright row
15 tricep extensions
15/10 pushups on DBs

CrossFit WOD, May 9, 2022

9 May 2022

Weightlifting

Front Squat (5×2 E2M (brief pause at bottom) (70-80%))

CFA METCON (LEVEL 1)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:
Run or bike (1 minute)
wallball (any #) (5-10-15…etc)
pullups or ring rows (5-10-15…etc..)

CFA METCON (LEVEL 2)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:
Run 200m
wallball (20/14) (10-20-30…etc)
pullups (5-10-15…etc..)

CFA METCON (LEVEL 3)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:
Run 200m
wallball (20/14) (10-20-30…etc)
rope climb (1-2-3…etc..)

CrossFit WOD, May 5, 2022

5 May 2022

Metcon

Metcon (AMRAP – Reps)

2 sets for total reps:
Tabata: (:20 on/:10 off)x8 sets
Shuttle runs (25’+25′ = 1 rep)
-2:00 rest-

pick up where you left off on each round.

CFA METCON (LEVEL 1)

Metcon (Time)

for time:
20 pullups or ring rows
20 situps
10 Burpees
20 situps
20 pullups or ring rows
20 situps
10 Burpees

12 min cap

CFA METCON (LEVEL 2)

Metcon (Time)

for time:
20 pullups
20 situps
10 BBJO (24/20)
20 situps
20 pullups
20 situps
10 BBJO

12 min cap

CFA METCON (LEVEL 3)

Metcon (Time)

for time:
10/6 Ring Muscleups
20 GHD situps
10 BBJO (24/20)
20 GHD situps
10/6 Bar Muscleups
20 GHD situps
10 BBJO (30/24)

12 min cap

Accessory Work

Metcon

100 Oblique twists (per side)
100m overhead carry (light DBs)
50 Mountain climbers (per side)
100m overhead carry (light DBs)

CrossFit WOD, May 4, 2022

4 May 2022

CFA METCON (LEVEL 1)

Metcon (Time)

Every 5:00 x3 sets:
30 wallball (any #)
25/20 cal row

score = slowest round

CFA METCON (LEVEL 2)

Metcon (Time)

Every 5:00 x3 sets:
50 wallball (20/14)
25/20 cal row

score = slowest round

CFA METCON (LEVEL 3)

Metcon (Time)

Every 5:00 x3 sets:
50 unbroken wallball (20/14)
25/20 cal row

score = slowest round

CFA STRENGTH (LEVEL 1)

Push Press (15 mins to warmup and complete: 5×3 (70-80%))

CFA STRENGTH (LEVEL 2)

1 Clean + 2 Split Jerk + 1 Clean + 1 Split Jerk (15 mins to warmup and complete: 5×1 (70-80%))

You will perform 1 squat clean and 2 split jerks and then put the bar down. Immediately following that you will perform 1 squat clean and 1 split jerk

CrossFit WOD, May 3, 2022

3 May 2022

Weightlifting

Metcon (Weight)

10 min EMOM:
a) 5 Deadlifts (60%)
b) 10 bar facing burpees

Weightlifting

Metcon (AMRAP – Reps)

after a 5 min rest…

10 min EMOM:
a) 5 close grip bench press (60%)
b) AMRAP unbroken strict pullups (RX+)/ring rows (RX)

Core Work

Metcon (AMRAP – Reps)

2:00 AMRAP: weighted situps (14/10)
-1:00 rest-
2:00 AMRAP: situps

score = total reps combined

CrossFit WOD, May 2, 2022

2 May 2022

Weightlifting

Front Squat (5×1 (80-85%)/brief pause at the bottom/E2M )

CFA METCON (LEVEL 1)

Metcon (Time)

Every 5:00 x3 sets
10 DB Push press (any #)
10 box step ups
10 DB Push press
10 box step ups

score = final round time

CFA METCON (LEVEL 2)

Metcon (Time)

Every 5:00 x3 sets
6/4 strict HSPU
10 front rack lunges (95/65)
12/8 kipping HSPU
10 front rack lunges

score = final round time

CFA METCON (LEVEL 3)

Metcon (Time)

Every 5:00 x3 sets
10/8 strict HSPU
10 front rack lunges (135/95)
10/8 Kipping deficit HSPU
10 front rack lunges

for the deficit hspu, use a 45# plate on each side for guys, and a 25# plate for the ladies.

score = final round time