Category: Uncategorized

CrossFit WOD, June 1, 2020

06012020 Metcon (Time) For time: – 100 Single Unders, 50 Double Unders, 50 Air Squats – 80 Single Unders, 40 Double Unders, 40 Air Squats – 60/30/30 – 40/20/20 – 20/10/10 Rx+ is going unbroken on jump rope even between singles and doubles transition Metcon (Time) For time: 150-120-90-60-30 Single Unders with 20 Air Squats… Read more »

CrossFit WOD, May 29, 2020

05292020 Metcon (Time) 4 rounds for time 7 squat cleans 185/125 2 rope climbs to 15’ Metcon (Time) 4 rounds for time 7 power cleans 7 front squats 10 toes to bar or hanging knee raises Metcon (Time) 4 rounds for time 7 to 14 ground to shoulder 7 to 14 front squats 10 v… Read more »

CrossFit WOD, May 28, 2020

052820 Metcon (Time) For time: 100 double unders 100 ft handstand walk 100 double unders Metcon (Time) For time: 200 single Unders 200’ bear crawl 200 single Unders

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