CrossFit WOD, May 11, 2020

CrossFit WOD, May 11, 2020

5/11/20
Just a reminder please return the equipment we lent out Monday between 12 PM and 6 PM or Tuesday between 12 PM and 6 PM. Please reach out to us if you have any questions.

Monday Zoom Schedule:
Monday CrossFit Kids Class on Zoom 2PM

Monday-Friday CF Classes 8AM, 10AM, 12PM, 4PM, 5:30PM

Monday 7pm Throw Down. We call out (Kelly, Jennifer Guthrie., and Eric O.) All to complete WOD one at the same time on Zoom at 7pm.

Zoom 564-790-2205
password 243401

Couple of reminders:
You have until Wednesday at Midnight to log all of your scores. You can redo any WOD up until midnight.

One WOD will be posted on Monday only, one WOD on Tuesday only and one WOD on Wednesday. This will make reading the leaderboard for each WOD easier.

YOU NEED A JUDGE ON ZOOM OR in person for every WOD. It can be anyone.

EVERYONE IS PARTICIPATING. Put your score in WODIFY PLEASE! This will only be fun if everyone does it.

WOD 1
AMRAP 15:
20 Single DB Alternating Snatches
40 DU
20 Single DB Overhead Reverse Lunges
40 DU

WOD 2
For Time:
500m Row or 400m Run or 35/20 Cal Bike
21 Box jumps or step ups 24/20"
9 Burpees
500m Row or 400m Run or 35/20 Cal Bike
18 Box jumps or step ups
9 Burpees
500m Row or 400m Run or 35/20 Cal Bike
15 Box jumps or step ups
9 Burpees
500m Row or 400m Run or 35/20 Cal Bike
12 Box jumps or step ups
9 Burpees

WOD 3
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
*over and back is one rep on the hops. two DB for thrusters, clean and jerk and devils press. on the db clean and jerk only the front end of the DB hits the ground.

Weightlifting
Front Squat (Weight)
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

* Barbell Loaded at 63% 1RM Front Squat

Metcon
Metcon (Time)
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)

On the Minute: 5 Wallballs (30/20)

RX (135/95) (20/14)

The wallballs will interrupt your work through reps on the barbell and jump rope
Every minute on the minute, you’ll complete 5 heavy wallballs
With whatever time remains in the minute, work through as many reps as possible of clean and jerks or DU
Pick up wherever you left off following the 5 wallballs
Your score is the total time it takes you to complete the 3 stations
There is a 15 minute time cap on this workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Single DB Alternating Snatches
40 DU
20 Single DB Overhead Reverse Lunges
40 DU

50/35#

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