CrossFit WOD, June 1, 2020

06012020

Metcon (Time)
For time:
– 100 Single Unders, 50 Double Unders, 50 Air Squats
– 80 Single Unders, 40 Double Unders, 40 Air Squats
– 60/30/30
– 40/20/20
– 20/10/10

Rx+ is going unbroken on jump rope even between singles and doubles transition
Metcon (Time)
For time:
150-120-90-60-30 Single Unders with 20 Air Squats after each set.

Modify jump rope with 1 min max effort bike, row, elliptical, run, box step overs, or burpees!

Skill
Front Rack Box Step-up (20-20-20-20)
Clean the weight and step up on a box that puts hip crease below parrallel

20 sec L sit or 40 hollow hold between

CrossFit WOD, May 29, 2020

05292020

Metcon (Time)
4 rounds for time
7 squat cleans 185/125
2 rope climbs to 15’
Metcon (Time)
4 rounds for time
7 power cleans
7 front squats
10 toes to bar or hanging knee raises
Metcon (Time)
4 rounds for time
7 to 14 ground to shoulder
7 to 14 front squats
10 v ups

CrossFit WOD, May 28, 2020

052820

Metcon (Time)
For time:
100 double unders
100 ft handstand walk
100 double unders
Metcon (Time)
For time:
200 single Unders
200’ bear crawl
200 single Unders

CrossFit WOD, May 25, 2020

05252020

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.
Metcon
Chipper:
– 1 mile run or 10-minutes of Conditioning
– 20 minute AMRAP of Cindy (5 Pullups, 10 pushups, 15 squats)
– Optional 1-mile/10-min conditioning

CrossFit WOD, May 22, 2020

052220

Metcon (Weight)
E5MOM for 20 minutes:
500 Meter Row + 20 Thrusters.

Goal is to use each round and increase until you find heaviest weight doable for 20 unbroken reps. Reps must be completed by the 4:30 mark to count score.

Metcon (AMRAP – Reps)
E5MOM for 20 minutes:
2 minute monostructural conditioning (jump rope, run) + 2 minute AMRAP Air Squats.

Rest 1 minute. Score is total air squats

CrossFit WOD, May 20, 2020

052020

Metcon
20 minute Monostructural Conditioning – Bike, Run, Swim?!

In class, this would have been a 5K Day! Here’s an idea: 3 minutes jump rope, 3 minutes shuttle run, 3 minutes of jump rope, 3 minutes of lateral shuttle run or suicides, 3 minutes jump rope, 5 minute bike or 5 minute carry/hold

CrossFit WOD, May 19, 2020

051920

Metcon (Time)
3 Rounds for time:
60 Double Unders
12 Power Snatch 95/65
50ft HS Walk
Metcon (Time)
3 Rounds for time:
120 Single Unders
12 Goblet Squat Jumps or Broad Jumps
50ft Bear Crawl