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+ …
Category Archives: WOD
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 …
CrossFit WOD, May 12, 2022
12 May 2022 Metcon 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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
