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CrossFit – Tue, May 9 Squat Snatch (5×3) <p>Work between 70-75% across</p> Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile …

CrossFit WOD, May 9, 2023 Read More »

CrossFit – Mon, May 8 Clean and Jerk (10-8-6-4-2) <p>10 at 50%</p><p>8 at 60%</p><p>6 at 70%</p><p>4 at 75%</p><p>2 at 85%</p> Metcon (Time) <p>For Time:</p><p>20 Front Squats</p><p>20 over the bar burpees</p><p>20 Push Press</p><p>20 over the bar burpees</p><p>20 Thrusters</p><p> </p><p>Barbell ADV RX 115/85</p><p>RX 95/65</p> Extra Work <p>AMRAP X 15</p><p>5 Deficit HSPU</p><p>10 Pistols</p><p>15 V-ups</p>

CrossFit – Sun, May 7 Clean and Jerk (10-8-6-4-2) <p>10 50%</p><p>8 60%</p><p>6 70%</p><p>4 75%</p><p>2 85%</p> Metcon (Time) <p>For Time</p><p>20 Front Squats</p><p>20 over the bar burpees</p><p>20 Push Press</p><p>20 over the bar burpees</p><p>20 thrusters</p><p> </p><p>Barbell 115/85</p>

CrossFit – Sat, May 6 Metcon (Time) <p>Partner WOD</p><p>2 Rounds For Time:</p><p>100 Calorie Row</p><p>70 Thrusters 45/35</p><p>50 Pull-ups</p><p>70 Wallballs 20/14</p><p>800m Run</p>

CrossFit – Fri, May 5 Back Squat (6 Sets ) <p>Set 1 10 @ 55%</p><p>Set 2 8 @ 65%</p><p>Set 3 6 @70%</p><p>Set 4 10 @ 60%</p><p>Set 5 8 @ 70%</p><p>Set 6 6 @ 75%</p> Metcon (Time) <p>4 Rounds For Time:</p><p>30 Dumbbell Snatches 50/35</p><p>20/15 Cal Bike</p><p>10 Box Jumps</p>

CrossFit – Thu, May 4 Metcon (AMRAP – Rounds and Reps) <p>AMRAP X 20</p><p>300m Run</p><p>5 Ring MU</p><p>200m Run</p><p>10 Kipping HSPU</p><p>100m Run</p><p>15 Burpees to a target</p> STRETCH <p>Childs pose</p><p>Shoulder to floor</p><p>Wrist Stretch</p><p>Couch Stretch</p><p>Pigeon Stretch</p><p>Spiderman</p><p>Frog</p><p>Straddle</p>

CrossFit – Wed, May 3 Front Squat (6 sets climbing) <p>Set 1: 12 @ 50%</p><p>Set 2: 10 @ 60%</p><p>Set 3: 8 @ 70%</p><p>Set 4: 12 @ 50%</p><p>Set 5: 10 @ 60%</p><p>Set 6: 8 @ 70%</p> Metcon (AMRAP – Reps) <p>On The 1:30 x 10 Rounds:</p><p>1-2-3-4-5-6-7-8-9-10</p><p>30 DU</p><p>Max Calorie Row</p><p> </p><p>Score is total Calories completed over the 10 …

CrossFit WOD, May 3, 2023 Read More »

CrossFit – Tue, May 2 Power Clean (5×5 70% across) Adderall (AMRAP – Reps) With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95#) 10:00-13:00-REST 13:00-20:00 800m Run Max Power Snatch (115/80#) 20:00-23:00-REST 23:00-27:00 400m Run Max Thrusters (95/65#) Extra Work <p>4 -5 Rounds</p><p>30% Max Bar MU</p><p>10 Pistols</p><p>30% Max Strict HSPU</p><p>10 Pistols</p>

CrossFit – Mon, May 1

CrossFit – Sat, Apr 29 Metcon (Time) <p>Partner WOD</p><p>10 Rope Climbs</p><p>400m Run</p><p>40 Thrusters 95/65</p><p>800m Run</p><p>40 Thrusters</p><p>400m Run</p><p>10 Rope Climbs</p>