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 of Conditioning
– 20 minute AMRAP of Cindy (5 Pullups, 10 pushups, 15 squats)
– Optional 1-mile/10-min conditioning

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 rope, run) + 2 minute AMRAP Air Squats.

Rest 1 minute. Score is total air squats

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 V-ups
25 ft OH Walking Lunge

Every 5 ft of lunge is 1 rep

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