CrossFit WOD, May 15, 2018

May 15th

Skill
Metcon
*For quality*
Pausing straight arm pull ups
Building beat swings
Kipping pull ups

Negative push ups
Ring push push ups

Hollow>Arch rolls

Don’t do a ton of reps, focus on building these skills through perfect reps.

Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:20 reps of each:
Pull-ups
Push-ups
Sit-ups
Squats

CrossFit WOD, May 14, 2018

May 14th

Weightlifting
Farmer Carry Step Up (20-20-20)
With 2 Kettlebells/Dumbbells in each hand step up on a box that puts hip crease below parrallel

Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
5 Deadlifts 255/175#
10 Pistols
15 Box Jumps 24/20in
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
5 Deadlifts 155/105#
10 Wall balls
15 Box Jumps 24/20in

CrossFit WOD, May 12, 2018

May 12th

Turkish Get Up (2-2-2-2-2-2-2-2)

Metcon
Hansen (Time)
5 Rounds for time:
30 Kettlebell Swings, 70#
30 Burpees
30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
Metcon (Time)
Partner Hansen:
30 Kettlebell Swings 53/35#
30 Burpees
30 Sit ups

Alternate movements or split the work 15/15 on each

CrossFit WOD, May 11, 2018

May 11th

Skill
Muscle-ups (3-3-3-3)
Alternate with 5 seated box jumps
Rope Climb (2-2-2-2-2 )
Alternate with 5 depth jumps.

Metcon
Metcon (Time)
In teams of 3
3 rounds:
Row (Bike or Ski) 75cals then team must complete…
5 Muscle ups
2 Rope climbs
15 Box jumps 30/24in
Metcon (Time)
In team of 3
3 Rounds of:
60cal Row then team must complete…
10 Ring (Matador) dips
4 Rope get ups
15 Box jumps 24/20in

CrossFit WOD, May 10, 2018

May 10th

Weightlifting
Front Squat (8-8-8-8)
Back Squat (8-8-8-8)

Metcon
Metcon (AMRAP – Reps)
3 min AMARAPs:
5 DB Deadlift 75/50# into100ft farmer carry
1 Wall walk + 8 Pistols
Row for cals
Metcon (AMRAP – Reps)
3 min AMARAPs:
5 KB Deadlift 53/35# into 100ft farmer carry
1 Wall walk + 8 Jumping lunges
Row for cals

CrossFit WOD, May 9, 2018

May 9th

Gymnastics
Metcon
Core Circuit:
Stir the Pots
Land-mine twists
T-twists
Med-ball Wall Throw

Metcon
Metcon (Time)
21-15-9
Burpees onto plate
45# plate OH lunges

CrossFit WOD, May 8, 2018

May 8th

Weightlifting
Bench Press (8-8-8-8)
Alternate with wall sit arm rotations

Metcon
Metcon (Time)
800m Run
20 Pull ups
40 Push ups
80 Squats
100 Double unders
80 Squats
40 Push ups
20 Pull ups
800m Run

*20 minute cap
Metcon (Time)
800m Run
20 Pull ups
40 Push ups
80 Squats
200 Single unders
10 Pull ups
20 Push ups
40 Squats
400m Run

CrossFit WOD, May 7, 2018

May 7th

Weightlifting
Deficit Deadlift (Weight)
Perform a deadlift while standing on a 4" rise (black 45 pound bumper).
Deadlift (8-8-8-8)

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

CrossFit WOD, May 5, 2018

May 5th

Gymnastics
Weighted Pull-ups (5-5-5-5-5)
If using bands try to use as little assistance as possible.
Weighted Ring Dips (strict) (5-5-5-5-5)
L1 use matador for dips first then try out rings.

Metcon
Metcon (AMRAP – Reps)
24 Minute Alternating EMOM:
10 TTB
125m Run
15 Wall balls

Start with a score of 24. Each time you do not complete the reps during the minute subtract 1 from your score.
Metcon (AMRAP – Reps)
24 Minute Alternating EMOM:
10 Toes to rings
125m Run
10 Wall balls

Start with a score of 24. Each time you do not complete the reps during the minute subtract 1 from your score.