CrossFit WOD, May 31, 2020

Dork

Dork (Time)
33 Back Squats 225/155#
15 Burpees
33 Deadlift 225/155#
15 Burpees
33 AKB 70/53#
15 Burpees
Rx+ 275/185

Metcon
Option 2
53120 (AMRAP – Rounds and Reps)
20:00 AMRAP
RUN 200m
30 Sit-ups
25 squats
20 RKB 53/35
10 Burpees

CrossFit WOD, May 30, 2020

It’s Party Time

It’s Party Time (Time)
Partner WOD
(or teams)
100 Calorie Row
200m Run
100 Slamballs 20/10
200m Run
100 WB 20/14
200m Run
50 Push-ups
100m run
50 K2E or Knee raises
100m run
50 Box Jumps 24/20
100m run
50 Push Press 95/65#
100m Run

Scale anyway you wish
All Movements and row may be broken up as desired. All Running must be done together

CrossFit WOD, May 29, 2020

eHarmony

Metcon
eHarmony (Time)
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees
* Barbell: 95/65

CrossFit WOD, May 28, 2020

Reverse Psychology

Weightlifting
Shoulder Press (1Rm)
Build to a 1 rep max

Metcon
Reverse Psychology (Time)
5 Rounds For Time:
30 Reverse Lunges
200m Run
10 Toes to Bar

Metcon
Legs and press (Time)
5 Rounds
10 Back Squat
5 Burpees
10 Push Press
5 Burpees
Rx 75/55#
Rx+ 115/85#

CrossFit WOD, May 27, 2020

Five Below

Metcon
Option 1
Five Below (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)

Metcon
Option 2
30:00 of Pain (AMRAP – Rounds and Reps)
30:00 AMRAP
50 RKB 53/35 Rx+ 70/53
40 Squats
30 Push-ups
20 Box Jump 24/20 Rx+ 30/24
10 Pull-ups

CrossFit WOD, May 26, 2020

Flex Seal

Weightlifting
Deadlift (5-3-1 @60%-70%-80%)
warmup with sets of 5 at 40,45,50%

Metcon
Option 1
Flex Seal (AMRAP – Reps)
16 Rounds:
20 Seconds Deadlifts (135/95)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

score lowest od each movement added together

Metcon
Option 2
Row Tons (Time)
Row 1k
Deadlift 4 Tons (8000lbs weight times reps)
Row 1K

CrossFit WOD, May 25, 2020

MURPH

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.
1/2 Murph (Time)
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m
Scale to 400m and 1/2 reps or less

CrossFit WOD, May 23, 2020

Jump High, Jump Low

Jump High, Jump Low (AMRAP – Rounds and Reps)
PARTNER
30:00 AMRAP
100 DU
50 Box Jump 24/20”
100 Sit-ups

Break up/ Scale as needed
Rx+ do alone as written

CrossFit WOD, May 22, 2020

Cinnamon Swirl

Metcon
Option 1
Cinnamon Swirl (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

Metcon
Option 2
Dork (Time)
33 Back Squats 225/155#
15 Burpees
33 Deadlift 225/155#
15 Burpees
33 AKB 70/53#
15 Burpees
Rx+ 275/185

CrossFit WOD, May 21, 2020

Athlete’s Foot

Weightlifting
Push Jerk (1 RM)
Build to a heavy single

Metcon
Option 1
Athlete’s Foot (AMRAP – Reps)
5 Rounds:
1 Minute Box Jumps (24/20)
1 Minute Toes to Bar
1 Minute Kettlebell Swings (53/35)
1 Minute Rest

Metcon
Option 2
Fun Fight (AMRAP – Reps)
5 Rounds 40/20
Wallballs
AKB 53/35#
Burpees
Calorie Row
1:00 Rest