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

My 10 Day Squat Challenge

My 10 Day Squat Challenge

Every morning at around 8:30am I feel this dull ache begin to build in my hip. It affects my mood, my desire to workout, and if it’s a particularly busy day, it lasts through the whole day and disrupts my sleep!

May is Fitness Month and I knew I wanted to do something to improve my hip pain, so I decided to keep it simple and focus on action steps within a manageable time frame. I chose to take the first ten days of may and record myself doing 3 squats in the morning and then choose one thing each day I could do to improve my squat.

Not fix it or perfect it, but just improve it. Slowly but surely, one day at a time, what happened was a new routine where after my morning classes, I was doing my stretches while making the post and within 5 days, my pain had lessend, but more importantly, a realization that prioritizing time for myself pays off in volumes. We need to make more moments in the day where we take consistent action towards improving one element of ourselves and then once that becomes a habit, choose to improve another element of your life : It can be anything so what’s your squat? What can you focus on for ten days?

My squat isn’t and may bever be perfect, but it is better than when I started and now I make time every morning to take care of my body.

Start your day with intention and reap the rewards!

Josh

CrossFit WOD, May 18, 2018

May 18th

Warm-up
Iso Series
45sec isometric hold of each movement then 15sec rest/ transition to the next.
-Wall sit
-Arch
-Side plank L
-Side plank R
-Bridge
-Lunge L
-Lunge R

Skill
Metcon
Negative- Pushups / Rings Dips
Seated DB press

Metcon
Metcon
Row and DB push press with partner: 60sec/50sec/40/30/20/10

One group hits metcon, another group hits the 2 rep S2OH
Metcon (Weight)
2 rep Shoulder to overhead

While one group hits the metcon, another group should hit the 2 rep shoulder to OH

CrossFit WOD, May 17, 2018

May 17th

Weightlifting
Metcon (Weight)
Clean high pulls + power cleans
*Coach will determine reps

Metcon
Metcon (Time)
21-15-9:
OH Squats 95/65
Toes to Bar
Metcon (Time)
21-15-9
Front Squat 95/65#
Toes to rings or hanging knees to chest