W.O.D.

CrossFit WOD, May 16, 2021

Partner 5/16/21

Partner Row, Burpee, Row, Box Jump, Row, KB Swings (AMRAP – Rounds and Reps)
AMRAP in 20 minutes of:
20 Calorie Row
20 Burpees
30 Calorie Row
30 Box Jumps 24/20”
40 Calorie Row
40 WallBalls 20/14#
50 Calorie Row
50 Kettlebell Swings 53/35#
Notes: Only one person works at a time. Split the work up evenly

CrossFit WOD, May 15, 2021

Snatchurday

Snatchurday (Time)
Buy in 50/35 cal bike or row
21 Power Snatch 95/65
9 Wallballs 20/14
15 Power Snatch
15 wallballs
9 power snatch
21 wallballs
Cash out 50/35 cal

Rx+ 75/50 cals. 115/75 30/20

CrossFit WOD, May 14, 2021

The Gripper

Weightlifting
Deadlift (3-3-3-3-3)
70%
The Gripper (AMRAP – Rounds and Reps)
20:00 AMRAP
5 Push Press 95/65
4 Pull-ups
3 Deadlift
2 Power Clean
1 Hang power Clean
Rx+ HSPU, C2B, 115#

CrossFit WOD, May 12, 2021

Power Outage

Metcon
Power Outage (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

CrossFit WOD, May 11, 2021

Partner wod

Weightlifting
Power Snatch (3-3-3-3-3)
Ascend weight post heaviest good rep, no press out If newer practice with low weight

Metcon
Partner WOD 5/8/18 (Time)
3 Rounds
50 RKB 53/35#
40 Sit-up
30 Push-up
20 Pull-up
100m Run together

CrossFit WOD, May 10, 2021

21-15-9, Calorie Row, Wallballs, T2B’s

Warm-up
Warm-up
Arm/Leg Swings
2 rounds of:
20-50 DU’s or SU’s
10 DB Press
10 Kipping Glides
10 Wall Squats

Weightlifting
MOD (20:00 CAP)
1 Clean & Jerk
10:00 Practice
10:00 EMOM

Clean and Jerk (Weight)
Small increases are okay
Post heaviest weight and
whether it was across or ascending

Metcon
21-15-9, Calorie Row, Wallballs, T2B’s (Time)
21-15-9
Calorie Row
Wallballs 20/14#
T2B’s

CrossFit WOD, May 9, 2021

YGIG

1/9/21/ YGIG (AMRAP – Rounds and Reps)
30:00 Partner
10 cal Bike/row
10 Pushups
10 Power Snatch 95/65
10 Burpees
10 Box Jump 24/20

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