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CrossFit – Sat, Jun 3 Metcon (Time) Partner WOD800m run 10 Rope Climbs 60 Box jumps or step ups 150 Alternating DB Snatches 50/35 60 Box jumps or step ups 10 Rope Climbs 800m run

CrossFit – Fri, Jun 2 Squat Clean (Build to a heavy set of 3 TNG) Metcon (Time) 5 Rounds For Time: 10-8-6-4-2 Squat Cleans 155/105 20/15 Cal Row 10 T2B RX 135/95

CrossFit – Thu, Jun 1 Metcon (AMRAP – Rounds and Reps) AMRAP 30: 200M RUN 1 Round of Nate 2 Ring MU 4 HSPU 8 KBS 32/24kg RX 200m Run 1 Rounds of: 2 Devils Press 50/35 4 Push Press 50/35 8 KBS 24/16kg

CrossFit – Wed, May 31 Back Squat (5-5-4-4-3-3) 5 @60% 5 @65% 4 @70% 4 @75% 3 @80% 3 @85% Metcon (Time) 10 Rounds 7 Over the Bar Burpees 5 Push-Jerks 135/95 30 DU

CrossFit – Tue, May 30 Power Clean (6 X 3 70%) Metcon (Time) <p>5 Rounds</p><p>30 sit-ups</p><p>15 Deadlifts 135/95</p><p>12/9 cal bike</p>

CrossFit – Mon, May 29 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. Half Murph (Time) For Time: …

CrossFit WOD, May 29, 2023 Read More »

CrossFit – Sat, May 27

CrossFit – Fri, May 26 Shoulder Press (3 sets max reps @ 60%) Metcon (AMRAP – Reps) <p>AMRAP X 15</p><p>Max Cal Row</p><p> </p><p>Every 3 minutes (0:00, 3:00, 6:00, 9:00, 12:00)</p><p>Max set of unbroken T2B</p><p>score is total calories plus total T2B</p> Extra Work (Time) <p>1 Mile Run</p>

CrossFit – Thu, May 25 Metcon (AMRAP – Rounds and Reps) <p>AMRAP X 20</p><p>18/15 Cal Bike</p><p>12 T2B</p><p>8 Mat Lengths double DB front rack Lunges</p><p> </p><p>DB 50/35</p> Metcon <p>100 cal any machine or 1 mile run</p> Metcon <p>Childs pose</p><p>cobra</p><p>hip stretch</p><p>couch stretch</p><p>frog stretch</p><p>pike stretch</p><p>wrist stretch</p>

CrossFit – Wed, May 24 Front Squat (5-3-1-5-3-1) <p>5 @70%</p><p>3 @75%</p><p>1 @85%</p><p>5 @70%</p><p>3 @80%</p><p>1 @90%</p> Metcon (Time) <p>2 Rounds For Time:</p><p>125 DU</p><p>750/600m Row</p><p>50 Wallballs 20/14lb to 10/9ft.</p> Extra Work (AMRAP – Reps) <p>Every 3 Minutes x 5 Sets:</p><p>2 Minutes Max Cal Bike</p><p>1 Unbroken Set of Ring MU</p><p> </p><p>Scale with Bar MU or C2B or pull=ups or …

CrossFit WOD, May 24, 2023 Read More »