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CrossFit WOD, June 4, 2020

6/4/20

Metcon
Metcon (6 Rounds for reps)
EMOM 30 Minutes (:40 seconds on / :20 seconds off)
Minute 1: Burpees
Minute 2: Barbell Good Mornings
Minute 3: Lunges
Minute 4: KBS 24/16kg
Minute 5: Hollow Rock Hold

CrossFit WOD, June 3, 2020

6/3/20

Metcon
Metcon (Time)
For Time:
50 Devil’s Press (50’s/35’s)

"2-2-2-3" Intervals Style
35 DU
5 Lateral DB Burpees
Max Devil’s Press

The workout flows as follows:
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3
Record the total time (including rest) it takes to complete the 50 reps
If you do not finish the 50 Devil’s Press after the final AMRAP 3 continue back to the first AMRAP 2 and on.

CrossFit WOD, June 2, 2020

6/2/20

Metcon
Metcon (Time)
21-18-15-12-9-6-3:
Kipping HSPU
200m Run

ADV RX as written
RX Push Press 35/20#

CrossFit WOD, June 1, 2020

6/1/20

Weightlifting
Squat Clean (Weight)
On the Minute x 11:
Minute 1: 1 Squat Clean
Minute 2: 1 Squat Clean
Minute 3: 1 Squat Clean
Minute 4: Rest
Minute 5: 1 Squat Clean
Minute 6: 1 Squat Clean
Minute 7: 1 Squat Clean
Minute 8: Rest
Minute 9: 1 Squat Clean
Minute 10: 1 Squat Clean
Minute 11: 1 Squat Clean

Goal is to start with around 70% and finish around 90%

Metcon
Metcon (AMRAP – Reps)
AMRAP 15:
1 Round of "Strict Cindy"
1 Double Dumbbell Power Clean and Jerk
1 Round of "Strict Cindy"
2 Double Dumbbell Power Clean and Jerk
1 Round of "Strict Cindy"
3 Double Dumbbell Power Clean and Jerk

Add (1) Dumbbell Power Clean and Jerk Per Round

Dumbbells: 50’s/35’s Only one head of the DB hits the ground

"Strict Cindy"
5 strict Pull-uos
10 push-ups
15 Air Squats

Score is total reps completed
1 round of "Strict Cindy" has 30 reps

CrossFit WOD, May 30, 2020

5/30/20
Rescue Park 9:30am

Metcon
Metcon (Time)
Partner WOD
30 Hills
300 Air Squats
Partner A runs a small lap while Partner B gets the reps done then Partner B does a small lap while Partner A gets reps done. Continue to alternate on the run and the reps until all reps are complete.

CrossFit WOD, May 29, 2020

5/29/20

Weightlifting
Clean and Jerk Complex Part 1 (Weight)
0-5 minutes
At 35% of your Clean & Jerk
3 Sets:
3 Power Cleans
3 Front Squats
3 Push Presses
Clean and Jerk Complex Part 2 (Weight)
5-10 minutes
5 Sets:
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk

Set 1: 45% of 1RM Clean and Jerk
Set 2: 50% of 1RM Clean and Jerk
Sets 3-5: 55% of 1RM Clean and Jerk"

this is unbroken and the low hang starts just below the knee.

Metcon
Metcon (Time)
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees
* Barbell: 75/55

Burpees at the top of every minute will interrupt your progress on this chipper workout
Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees
With whatever time remains in the minute, complete as many reps of the barbell movements as you can
After each set of burpees, pick up wherever you left off in the round
Your goal is to take between 9-15 minutes to complete

CrossFit WOD, May 28, 2020

5/28/20

Metcon
Metcon (Time)
For Time:
100 Air Squats, 100m Farmers Carry
50 Sit-Ups, 100m Farmers Carry
80 Air Squats, 100m Farmers Carry
40 Sit-Ups, 100m Farmers Carry
60 Air Squats, 100m Farmers Carry
30 Sit-Ups, 100m Farmers Carry
40 Air Squats, 100m Farmers Carry
20 Sit-Ups, 100m Farmers Carry
20 Air Squats, 100m Farmers Carry
10 Sit-Ups, 100m Farmers Carry

Completed with DB’s – 50’s/35’s

CrossFit WOD, May 27, 2020

5/27/20

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 DU
Into Max Rounds:
6 Lateral DB Burpees
12 DB Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 DU
Into Max Rounds:
6 Lateral DB Burpees
9 DB Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 DU
Into Max Rounds:
6 Lateral DB Burpees
6 DB Clusters (50’s/35’s)

DU Do not count towards your score

DOUBLE UNDERS:
You won’t return to the DU after completing the listed work in each AMRAP
To make sure you have enough time for the scored portion of the workout, let’s cap this station at 2 minutes
Choose a rep number you can get within 2 minutes.

LATERAL DB BURPEES
Jump over 1 of the 2 dB’s
Feet should pass over the handle of the bell on the jump
Setting the hips up far enough forward in the burpee can be helpful with this
You can jump or step up out of the burpee
There is no need to stand to full extension on the jump over

DB MOVEMENTS
Each db movement involves a squatting pattern
As the reps decrease, the complexity of the movement will increase
Just the Front end of the db touches

CrossFit WOD, May 26, 2020

5/26/20

Metcon
Metcon (Time)
For Time:
50 AbMat Sit-ups, 25′ Handstand Walk
25 DB Deadlifts, 25′ Handstand Walk
40 AbMat Sit-ups, 25′ Handstand Walk
20 DB Deadlifts, 25′ Handstand Walk
30 AbMat Sit-ups, 25′ Handstand Walk
15 DB Deadlifts, 25′ Handstand Walk
20 AbMat Sit-ups, 25′ Handstand Walk
10 DB Deadlifts, 25′ Handstand Walk
10 AbMat Sit-ups, 25′ Handstand Walk
5 DB Deadlifts, 25′ Handstand Walk

Double Dumbbells: 50’s/35’s

Scaling for HSW:
16 Box Shoulder Taps
or
20 Push-up Plank Shoulder Taps

CrossFit WOD, May 25, 2020

5/25/20
Thank you to the men and women in our Military. Thank you for the freedoms we are so blessed to have because of your service, and those who came before you. It isn’t said often enough, but please know that you are in our thoughts and prayers always and not forgotten. God bless and watch over you.

Performance
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.

Fitness
Most of our members have not had the opportunity to do high volume pull-ups. We strongly recommend doing half Murph and/or scale sufficiently for each athlete. We will help each individual scale properly and hope to see everyone participating in their own fashion.
Half Murph (Time)
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m run

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