CrossFit WOD, May 7, 2021

Row n Swing to the 21

Warm-up
6:00 AMRAP
Run 250 once
Then Rounds:
10 PVC Goodmornings
10 PVC Passthroughs
5 Inch Worms

Mobility
PNF Band Stretches
1:00 Hamstrings each side
x2

Weightlifting
15:00
Back Squat (5x5x5xAMRAP 75%)
3 sets 5
4th set is AMRAP

Metcon
Row ‘n Swing to the 21 (AMRAP – Rounds and Reps)
20:00 Clock
30/25 Calorie Row
50 RKB Swing 53/35#
Then with remaining time rounds of
7 HR Push-ups
7 WB 20/14#
7 Pull-ups

Rx+
70/53#
C2B

CrossFit WOD, May 6, 2021

Christine

Warm-up
Arm/Leg Swings
250m Row
2 x 10 of:
Shoulder Dislocates
Good Mornings
DB Press
Deadlift (5×5)
5@ 40% BW
5@50% 5@60 5@70 5@80

Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

18:00 cap

Scales for the Christine WOD

MOVEMENT SCALING

Row

Reduce meters to 250
Deadlift

Pick a weight you can do cleanly for 15 -20 reps in a row.
Fast singles/drop ok

Pick a height you can jump on cleanly for 15-20 reps, Step-ups

WORKOUT SCALING

Reduce box jump reps to 12 and Deadlifts to 6

CrossFit WOD, May 5, 2021

Double Clean

Warm-up
7:00 AMRAP
Row 250 then AMRAP
10 Push up
10 Mountain Climbers
20 DU or SU

Weightlifting
15:00
Shoulder Press (3-3-3-AMRAP)
75%

Metcon
Double Clean (AMRAP – Rounds and Reps)
12:00 AMRAP
2 Power Clean 135/95#
10 Double Under
4 Power Clean
20 Double Under
6PC
30 DU
8PC
40 DU…….

Rx + 185/135

CrossFit WOD, May 4, 2021

Snatch Stuff

Snatch Practice (Weight)
PVC Burgener Warm-up
(1 Jump, 1 Jump Shrug, 1 Jump/shrug/high pull, 1 Jump/shrug/high pull/turnover
1 OHS
Add weight if proficiency is ok
Snatch Stuff (3 Rounds for reps)
5:00 AMRAP
5 Power Snatch
10 OHS
Rest 3:00
5:00 AMRAP
5 Power Snatch
10 Box Jump
Rest 3:00
5:00 AMRAP
5 Power Snatch
10 Pushups
95/65 No Rx+ but you’re welcome to do more if form is good
** Newer members will do from the hang

CrossFit WOD, May 3, 2021

Penalty Box

Penalty Box (Time)
5 Rounds
Minute 1 -50 situps
Minute 2- 20 Burpees
Minute 3- rest
At 14:00 rest 2:00 and for every rep missed do as many wallballs

CrossFit WOD, May 2, 2021

Penalty Box

Penalty Box (Time)
5 Rounds
Minute 1 -50 situps
Minute 2- 30 pushups
Minute 3- rest
At 14:00 rest 2:00 and for every rep missed do as many wallballs

CrossFit WOD, May 1, 2021

Partner Max This and That

Partner Max This and That (AMRAP – Reps)
30:00 Partner AMRAP
100m Run/ Max Deadlift 135/95
200m Row/ Max Burpee Box Jump Overs
400m Bike/ Max Cleans

Rx+ 185/135

one partner does cardio, other does as many reps as possible then switch that movement, then move on
Score is total reps

CrossFit WOD, April 30, 2021

20.1

Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees

Time cap: 15 minutes

PMOD
2k Row (Time)
Max Effort 2k Row

CrossFit WOD, April 29, 2021

GOAT Day

Weightlifting
Back Squat (1×1)
1RM
Goat Day (AMRAP – Reps)
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

Choose 2 movements you want to work on

CrossFit WOD, April 28, 2021

WOW Air

Weightlifting
Push Press (1×1)
build to 1RM

Metcon
WOW Air (Time)
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Plate Run 45/35