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Month: May 2020

CrossFit WOD, May 31, 2020

May 31, 2020
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| Categories: W.O.D.

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

May 30, 2020
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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

May 29, 2020
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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

May 28, 2020
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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

May 27, 2020
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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

May 26, 2020
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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

May 25, 2020
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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

May 23, 2020
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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

May 22, 2020
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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

May 21, 2020
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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