Category: Uncategorized

CrossFit WOD, May 26, 2020

052620 Metcon (AMRAP – Reps) 12 minute Abs: 20 Russian Twists 20 Jack Knives 20 Bicycle Crunches 1 minute plank Skill Deadlift (10-10-10-10)

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… Read more »

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… Read more »

CrossFit WOD, May 21, 2020

052120 Metcon (Time) 21-15-9: Pullups Box Jump Overs 24/20 Metcon (Time) 21-15-9: Ring Rows / Seated Curl to Press Box Jumps / Step Ups

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

CrossFit WOD, May 18, 2020

05182020 Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: 8 Burpees 25 ft Single Arm DB OH Walking Lunge 50/35 8 Toes to Bar 25 ft OH Walking Lunge Every 5 ft of lunge is 1 rep Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: 8 Burpees 25 ft OH Walking Lunge 8… Read more »

CrossFit WOD, May 15, 2020

05152020 Metcon (4 Rounds for reps) TABATA Burpees Jumping Lunges Double Unders Rusian Twists Score is lowest number of reps in any 1 round. Weightlifting Front Squat (10-10-10-10) Or any weighted squat works

CrossFit WOD, May 14, 2020

05142020 Metcon 10 minute Heavy Carry… …Then Accumulate 3 minutes in each plank position – Plank – Right Side Plank – Left Side Plank – Chinese Plank / Bridge Finish with a 10-minute carry.

CrossFit WOD, May 13, 2020

05132020 Metcon (Time) 7 Rounds for time 5 Strict HSPUs 25 Wall Balls Metcon (Time) 7 Rounds for time 5 Box pike HSPUs / 10 Incline Pushups 25 broomstick thrusters Skill Metcon 3 sets: 10 Pullups 10 Split Squats