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CrossFit WOD, May 31, 2021

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
Mini Murph (Time)
5 Rounds
Run 200m
5 Pullups / 10 Ring pulls
20 Pushups
30 squats

CrossFit WOD, May 29, 2021

Saturday 5/29/21

Partner WOD 5/29/21 (AMRAP – Rounds and Reps)
25:00
Row 1000m
Run 100 together
50 weighted situps 45/35
Run 100 together
30 push press 95/65
Run 100 together
20 box jump 24/20
Run 100 together

CrossFit WOD, May 28, 2021

Dreaming of Squats

Dreaming of Squats (Time)
For Time
50 Squats
:50 Plank
40 Squats
:40 Plank
30 Squats
:30 Plank
20 Squats
:20 Plank
10 Squats
:20 Plank

Extra Work
10:00 Box Jump/Burpee (AMRAP – Reps)
switch movements how you want, rest as needed, score total reps

CrossFit WOD, May 26, 2021

Winded Wednesday

Winded Wednesday (4 Rounds for reps)
8:00×4
200m Run
500m Row
1000m Bike
200m Run
max burpees in remaining time
rest 2:00 between rounds
(yes a 38:00 Wod)

CrossFit WOD, May 25, 2021

Russ Wheeler

Warm-up
6:00
1:00 Bike/Row
5 Pushups
5 Deadlift emty bar
5 Wallballs

Strength
Bench/Deadlift (5×3:00)
Every 3:00×5
5 Bench 60%
5 DL 60%

Metcon
Russ Wheeler (Time)
3 Rounds
30 Air Squats
30 Pushup
30 Wallball 20/14

CrossFit WOD, May 24, 2021

Hello Monday

Hello Monday (Time)
For Time
50 cleans (power or squat)
5 Burpees every 2:00
Rest 2:00
50 Snatches
5 Burpees every 2:00
Rest 2:00
50 Thrusters
10 Burpees every break
Rx= 95/65

CrossFit WOD, May 20, 2021

Danny

Weightlifting
Shoulder Press (3-3-3-3-3)
Ascending in weight

Metcon
Danny (AMRAP – Rounds and Reps)
20 minute AMRAP of:
30 Box Jump, 24"
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
Danny’s Boy (AMRAP – Rounds and Reps)
20:00 AMRAP
15 Box Jump 24/20"
10 Push Press 95/65#
15 Pull-Up

CrossFit WOD, May 19, 2021

Run and Fun

Weightlifting
Bench Press (1 RM)

Metcon
Run and Fun (AMRAP – Rounds and Reps)
20:00 AMRAP
Run 200 m
10 Wallballs
15 AKB 53/35
5 Burpees