CrossFit WOD, May 29, 2018

Row, DU’s, Sit-ups, Row

Warm-up
Warm-up
Arm/Leg Swings
250m Row or 200m Run
2 Rounds of:
15 Ab-mat Sit-ups
20-50 DU’s or SU’s

Weightlifting
MOD (18:00 CAP)
Push Jerk (Weight)
3-3-3-3-3 Ascending

Metcon
Row, DU’s, Sit-ups, Row (Time)
Row 750m or Run 600
Then:
3 RFT of:
60 DU’s (scale as needed)
40 Ab-mat Sit-ups
Then:
Row 750m or Run 600
Rx+ = 1000/800, 100 DU’s, 20 GHD’s

CrossFit WOD, May 28, 2018

Murph

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.
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 26, 2018

Weekend Warrior

Metcon
35:00 Time Cap
Weekend Warrior (Time)
800m KB Walk 35/20# (one KB)
50 Air Squats
40 Sit-up
30 Push-up
20 Walking Lunges
10 Pull-up
400m KB Walk
10 Pull-up
20 Walking Lunges
30 Push-up
40 Sit-ups
50 Air Squats
200m KB walk

Rx+ 53/35#

Carry KB anyway you want
Scale by doing with a partner, if mixed gender use KB womens weight or lower

CrossFit WOD, May 25, 2018

The Batman

Metcon
Batman (Time)
For Time
Buy-In:
100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (24/16 kg)
200 meter Run
Rx+ All of the above with a weight vest (20/14 lb)
Buy-Out:
4 Rounds of 5 Deadlifts (80% max)

CrossFit WOD, May 24, 2018

T2B, HR Push-ups, DU’s

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
250m Row
10 Wallballs (light)
15 Ab-mat Sit-ups

Metcon
v1:40/:20r…9 (Distance)
Interval Row
9 rounds of 1:40 row,:20 rest with a 2:00 rest after round 5.
This is a preset workout on the rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″
Record meters for each interval. Competitors Goal is…Guys: 500m each interval, Ladies: 420m each interval
score is total meters
50 Wallballs (Time)
For Time:
50 Wallballs in as few a sets as possible
Scale weight accordingly,
Post sets in comment

5:00 CAP
T2B’s, HR Push-ups, DU’s (AMRAP – Rounds and Reps)
7:00 AMRAP of:
7 Toes to Bar
14 HR Push-Ups
21 DU’s
Rx+ = do more rounds

CrossFit WOD, May 23, 2018

KB/Goblet Tap Out

Warm-up
3 Round
row 200m
10 Air Squats
10 light kb swings

Mobility
1:00 back rack elbow rotations
1:00 wrist stretch
:30 sampson each side
x2

Weightlifting
15:00 to find 1RM
Front Squat (1RM)

Metcon
KB/GOBLET TAPOUT (AMRAP – Rounds and Reps)
Every 2:00
5 RKB 53/35# Goblet Squat 20 DU
7 RKB/Goblet 20 DU
9 RKB/Goblet 20 DU
increase RKB/Goblet by 2 reps each round DU stays the same
go until work cannot be completed in 2:00 (Tapout)

CrossFit WOD, May 21, 2018

Death by…..

Warm-up
7:00 AMRAP
Run 200m
10 OHS w/PVC
10 Giant Arm Circles forward and back

Mobility
1:00 thoracic foam rolling
:30 twisted cross each side
X3

Weightlifting
Deadlift (3-3-3-3-3)
50%-55%-60%-65%-70%

Metcon
Death by Power Snatch and RKB (AMRAP – Rounds and Reps)
Death by EMOM
0:00-1:00 1 PS 95/65# + 1RKB 53/35#
1:00-2:00 2 of each
2:00-3:00 3 of each
increase by 1 rep each until you cannot complete in a minute

Rx+ 135/95

CrossFit WOD, May 18, 2018

Core Chipper

Warm-up
Warm-up
7:00 AMRAP
Run/Row 400m once
Then:
20 DU/SU
3 Burpees
6 Pull-up/Ring Row
9 Ab-mat Sit-ups

Weightlifting
15:00 Time Cap
Deadlift (5X5X5XAMRAP)
70%
Post reps in comments

Metcon
20:00 Time Cap
Core Chipper (Time)
50 DU
40 T2B
30 RKB 53/35#
20 Burpees
10 KB One armed Overhead Squat
5 Each Side
20 Burpees
30 RKB
40 T2B
50 DU
Rx+ 70/44# GHD

Scale 3:1 singles, Ab-mat situps, weight as needed on KB

Extra Work
Row 1000M after resting 3-5 Minutes post WOD

CrossFit WOD, May 17, 2018

Booty Builder

Warm-up
Warm-up
7:00 AMRAP
Row 500
Then:
10 Glute Bridges
10 Walking Lunges
10 Sit-ups

Mobility
Hip Mobility
5 reps each
1. Extra wide stance goodmorning (hip hinge) keep chest tall, no spinal flexion
into deep sumo squat, hold each at botton for about 5 seconds
one GM+1 Sumo Squat = 1 rep

2. Lunge with elevated back foot. Keep torso straight (5 each side)

3. Pigeon stretch 2x:20 each side

Weightlifting
15:00 Time Cap
Back Squat (5x5x5xAMRAP)
50%,55%,60%,65%
Score AMRAP

Metcon
20:00 Time Cap
Booty Builder (Time)
5 Rounds for time:
15 Wallballs 20/14
20 KB one side Front rack lunges 35/26#

Rx+
25/20# WB
53/35# KB

Walking or in place. Switch KB rack after 10

Metcon
20:00 Time Cap
Baby Booty Builder (Time)
4 Rounds for time:
10 WB 20/14#
20 Back rack lunges bar only (45/35#)

Rx+
15 WB
65/45#

Scale weights as needed to maintain good form