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.

CrossFit WOD, May 4, 2018

May 4th

Skill
Metcon
EMOM rotate between:
Rowing Drills
Double Under Drills
L Sit Drills

Metcon
Metcon (Time)
100 DB snatch 75/50#
*EMOM 4 burpees
Metcon (Time)
75 DB snatch 50/35#
*EMOM 4 burpees

CrossFit WOD, May 3, 2018

May 3rd

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

Plus movement prep for Cindy.

Metcon
Metcon (Time)
Partner alternating Cindy:
20 rounds of Cindy
Immediately into
1 mile partner relay 200m at a time

The pair must together accumulate 20 rounds and 1 mile.
Pairs can decide if they alternate each round or each movement on Cindy.

CrossFit WOD, May 2, 2018

May 2nd

Gymnastics
Metcon
14 Minute Alternating EMOM:
14 Pistols
2 Rope Climbs
Metcon
14 Minute Alternating EMOM:
10 Modified pistols
3 Rope foot wrap + rope plus pull up

Metcon
Metcon (Time)
21-15-9
Deadlifts 225/155
OHS 135/95

*One barbell per athlete
Metcon (Time)
21-15-9
Deadlifts 135/95#
Wall balls 20/14#