Month: April 2019

CrossFit WOD, May 1, 2019

20190501 Metcon Metcon (Time) For Time: 25 Front Squats 185/125 50 Ring Pushups 75 DB Snatches 50/75 100 Double Unders Warmup the Front Squat weight! Metcon (Time) For Time: 25 Goblet Squats 53/35 50 Pushups 75 DB Snatches 35/20 200 Single Unders Cash Out Metcon To complete: 1000 foot sled push 180/135. Rotate as needed… Read more »

CrossFit WOD, April 30, 2019

APril 30 Weightlifting Shoulder Press (2-2-2-2-2) Working sets 80%+ Metcon Metcon (AMRAP – Rounds and Reps) 10-min AMRAP: 20 Power Snatch 95/65 20 Push Press 95/65 20 Box Jumps 24/20 Metcon (AMRAP – Rounds and Reps) 10-min AMRAP: 20 DB Snatch 35/20 20 DB Push Press 35/20 20 Box Jumps 18/12

CrossFit WOD, April 29, 2019

April 29 Weightlifting Back Squat (2-2-2-2-2) Metcon Metcon (3 Rounds for reps) E6MOM for 18 minutes: 500 meter row 20 Burpees 20 Wall Balls 20/14 (30/20 Rx+)

CrossFit WOD, April 26, 2019

April 26th Weightlifting Power Clean (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 2 Rounds of – 15 Deadlifts 155/105 – 15 Pullups then complete… 2 Rounds of – 15 Box Jumps 24/20 – 15 Pushups then back to the Deadlift…

CrossFit WOD, April 25, 2019

Conditioning Day! Skill Your choice of either a 1-Mile Run or 100 cals for time on a machine. 1-Mile Run (Time) Max Effort 1-Mile Run 100% (Time) For Time: Complete 100 Calories in any of our Machines: Row Erg, Assault Bike, Or Ski Erg Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups L1-Single Unders 2:1

CrossFit WOD, April 24, 2019

4/24/19 Weightlifting Bench Press (8-8-8-8) Metcon Metcon (AMRAP – Reps) 24 minute EMOM: 1 – 100ft Sled Push 180/!35 2 – 15 Burpees 3 – 16/12 Calorie Row start with 24 rep score. If you don’t complete required work in a minute, then that’s -1 from score.

CrossFit WOD, April 23, 2019

4/23/19 Skill Muscle-ups (3-3-3-3-3) Complete 1 RMU Transition + 30% your max set. 30 second L Sit between Metcon 3 sets of 10 False Grip Ring Rows 10 Ring Dips 45 second hollow hold after done – complete 10-15 RMU Transitions, feet grounded. Metcon Metcon (Time) For time: 28 Pull-ups 28 Box Jumps 24/20 200… Read more »

CrossFit WOD, April 22, 2019

4/22/19 Weightlifting Front Rack Box Step (20-20-20-20) Clean the Weight and Step up on a Box that puts hip crease below parrallel Metcon Metcon (Time) 21-15-9-15-21: – American KB Swings 53/35 – Push-ups

CrossFit WOD, April 19, 2019

April 19th 2019 Weightlifting Deadlift (3-3-3-3-3) Metcon CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 60 Single Unders 15 Snatch 45/35

CrossFit WOD, April 18, 2019

April 18th Metcon Metcon (AMRAP – Rounds and Reps) 24 minute Partner AMRAP: – 60 Medball Cleans 20/14 – 125 M Farmer Carry 53/35 – 60 Medball Abmat SItups – 125M Dball Carry at Belly 100/70 – 60 Box Jumps 24/20 – 125M Single Arm OH Carry 53/35 One person works at a time. Both… Read more »