CrossFit WOD, May 31, 2018

May 31st

Weightlifting
Metcon
Coaches Core Circuit
Back Squat (5RM)
Make up lift
Bench Press (5RM)
Make up lift

Metcon
Metcon (Time)
5 Rounds:
200ft Shuttle run (4×50)
12 Thrusters 75/55#
12 Pull ups
Metcon (Time)
5 Rounds:
200ft Shuttle run (4×50)
12 Wall balls
12 Jumping pull ups

CrossFit WOD, May 30, 2018

May 30th

Weightlifting
Bench Press (5RM)

Metcon
Metcon (Time)
2 Rounds w/DBs 50/35#
25 Deadlifts
25 K2Es
20 Hang power cleans
25 Ring dips
15 S2OH
5 Rope climbs
Metcon (Time)
2 Rounds
25 Deadlifts
25 Knees to chest
20 Hang power cleans
25 H.R. push ups
15 S2OH
5 Rope get ups

CrossFit WOD, May 29, 2018

May 29th

Weightlifting
Back Squat (5RM)

Metcon
Metcon (AMRAP – Reps)
8 minute amrap:
3 OHS 95/65# 30 DU
6 OHS 30 DU
9 OHS 30 DU

Continue adding 3 reps to your OHS each round.
Metcon (AMRAP – Reps)
8 minute amrap:
3 Goblet squats 50 Single unders
6 Goblet squats 50 Single unders
9 Goblet squats 50 Single unders

Continue adding 3 reps to your goblet squats each round.

CrossFit WOD, May 28, 2018

May 28th

Warm-up
Warm-up
3 minute easy jog then:
4 Rounds:
5 Inchworms into cobra
10 Scorpions
10 Lunge with knee to chest
20 Jumping jacks
1 Minute plank or hollow hold

Metcon
Metcon (Time)
20-1 reps of:
Burpees
Sit ups

20 burpees and 20 sit ups then 19 of each then 18 of each all the way to 1 and 1.
Metcon (Time)
15-1 reps of
Burpees
Sit ups

15 burpees and 15 sit ups then 14 of each then 13 of each all the way to 1 and 1.

CrossFit WOD, May 26, 2018

May 26th

Warm-up
Warm-up
*2 minute Jump rope

*3 Rounds:
5 Burpees
5 Inchworms into scorpions
10 Lunges (each leg)
10 Straight arm pull ups or beat swings
20 Sit ups

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.

Murph can also be done with a partner splitting the work or as a team.
S-Murph (Time)
800m Run
10 rounds of:
5 Pull ups
10 Push ups
15 Squats
Finish with another 800m Run

CrossFit WOD, May 25, 2018

May 25th

Warm-up
Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
Lunge
Lunge with torso twist
Toe touch march
*Building pace:
High knee
Butt kicks
Straight leg
Side step
Side step jumping jack
Sitting arm swings
Standing arm swings
*Walking pace:
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run

Metcon
Metcon (Time)
Partner 3k Row Relay

Skill
Metcon
Mobility Circuit:
20 Banded steps R/L
5 Wall squats 3-3-1 tempo
16 Landmine twists
20 PVC good mornings

CrossFit WOD, May 24, 2018

May 24th

Gymnastics
Handstand Push-ups (45)
45 Reps for time
Rope Climb (1-1-1-1-1-1)

Metcon
Metcon (AMRAP – Reps)
6 minute stations:
-KB move
-Burpee box jumps
-G2OH 135/95/65#

1 minute rest between stations

CrossFit WOD, May 23, 2018

May 23rd

Weightlifting
Metcon (Weight)
E2MOM for 6 rounds:
Power snatch
Hang snatch
2 OHS
Metcon (Weight)
E2MOM for 6 sets:
2 Power snatch + 1 tempo OHS (3-3-1)

Metcon
Metcon (AMRAP – Reps)
"24" Alt EMOM
1 Sled push 135/90#
20 Russian KB swing 70/53#
15 Ball slams 40/25#

Start with a score of 24 reps, each time you do not complete the work or choose to rest within the minute subtract 1 from your score.
Metcon (AMRAP – Reps)
"24" Alt EMOM
1 Sled push
15 Russian KB swing 53/35#
12 Ball slams

Start with a score of 24 reps, each time you do not complete the work or choose to rest within the minute subtract 1 from your score.

CrossFit WOD, May 22, 2018

May 22nd

Skill
Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
Lunge
Lunge with torso twist
Toe touch march
*Building pace:
High knee
Butt kicks
Straight leg
Side step
Side step jumping jack
Sitting arm swings
Standing arm swings
*Walking pace:
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run

Metcon
Metcon
Squalicum Park WOD!!!!!

CrossFit WOD, May 21, 2018

May 21st

Weightlifting
Metcon (Weight)
4 sets for quality:
Power clean
Hang squat clean
Power jerk
Front squat
Split jerk

Minimum 3 warm up sets.
Metcon (Weight)
4 sets for quality:
Power clean
Front squat
2 Power jerks

Minimum 3 warm up sets.

Metcon
Hammer (5 Rounds for reps)
5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, died on May 10, 2005