Category: Uncategorized

CrossFit WOD, June 7, 2019

06072019 Weightlifting Bench Press (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 12 Ring Dips 40 Double Unders 12 Pistols Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 12 Box Dips 80 Single Unders 12 Squats

CrossFit WOD, June 6, 2019

06062019 Gymnastics Metcon 3 sets of 1 min plank 45/25 30 Abmat situps 1 min Chinese Plank 45/25 30 Hip ext on GHD scale weight as needed for holds, but everyone should get on GHD. Metcon Gettin Down and Up (Time) 21-15-9: Burpees Chest to Bar Pullups

CrossFit WOD, June 5, 2019

06052019 Weightlifting Deficit Deadlift (4-4-4-4-4) Perform a deadlift while standing on a 4" rise (black 45 pound bumper). Working sets are 65%+ 1 RM Deadlift Deadlift (4-4-4-4-4) Metcon Metcon (Time) In a 20 min clock complete as much of the following work as possible: 7 Sled Pushes 180/135 (modify weight for L1) 1-mile run 7… Read more »

CrossFit WOD, June 4, 2019

06042019 Gymnastics Metcon 3 Rounds of 1 min Stations: 1. Conans 2. Wall Climbs 3. HS Walk / Bear Crawl 4. HS Hold / Plank 5. V-ups / Abmat Sit-ups Metcon Metcon (4 Rounds for reps) E4MOM x 16 min: 15 Russian KB Swings 70/53, 300/250meter Row, 15 Push Press 95/65 Metcon (4 Rounds for… Read more »

CrossFit WOD, June 3, 2019

06032019 Weightlifting Front Squat (2-2-2-2-2) working sets are 80%+ Front Squat (5-5-5-5-5) – between sets complete 10 Heavy DB Rows and a chest/triceps stretch Metcon Metcon (Time) 4 Rounds for time: 30 Medball Cleans 20/14 5 Muscle Ups 14 min Cap. Muscle Ups can be done on either Bar or Rings. Metcon (Time) 4 Rounds… Read more »

CrossFit WOD, May 31, 2019

05312019 Weightlifting Clean High Pulls+Power Clean (7 set, 2 High Pulls+1 Power Clean) Perform prescribed number of High Pulls followed immediately by Power Cleans Clean High Pulls+Power Clean (7 sets, 2 High Pull+3 Power Cleans) Perform prescribed number of High Pulls followed immediately by Power Cleans Keep weight light enough for quality reps Metcon Metcon… Read more »

CrossFit WOD, May 30, 2019

05302019 Gymnastics Ring MU Transition (6 sets, 1-3 reps) Perform consecutive Muscle-ups on rings without pressing out of the dip. If successful with 3 reps hold medball between feet. Add medball weight to notes. Metcon 4 sets of: 10 False Grip Ring Rows 10 Ring Dips then 2-4 minutes MU Transition practice with feet on… Read more »

CrossFit WOD, May 29, 2019

05292019 Weightlifting Snatch Complex – 3 position pull (1 set E2MOM for 14 minutes) High Hang Snatch Hang Snatch Snatch Power Snatch (6 reps E2MOM for 14 minutes) Metcon Metcon (Time) 21-15-9 reps for time of: DB Snatch 75/50 Burpees over the DB Perform Burpees next to DB jumping across it laterally. Metcon (Time) 21-15-9… Read more »

CrossFit WOD, May 28, 2019

05282019 Warm-up Metcon Coaches choice! Ladder drills Cone drills Games Metcon Metcon Rotating EMOM(50 sec of work/10 sec transition), 3 rounds, 27 minutes: Wall Sit Plank Side Plank(switch at 20 sec) Arch Hold Hollow Hold Bridge Lunges Hold right Lunges Hold left Rest Cash Out Metcon Couch Stretch-2 minutes each side Pigeon Stretch-2 minutes each… Read more »

CrossFit WOD, May 27, 2019

05272019 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. May be broken up int 20 rounds of… Read more »