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CrossFit WOD, May 17, 2021

5/17/21

Weightlifting
Back Squat (5-5-3-2-1-1)
1×5@67%
1×5@76%
1X3@81%
1×2@86%
1×1@95%
1×1@100%
Front Squat (5-4-4-4)
1×5@65%
1×4@75%
1×4@80%
1×4@85%

Metcon
Metcon (Time)
21-18-15-12-9
KBS 24/16kg
Lateral burpees over the KB
200m Run after every round

CrossFit WOD, May 15, 2021

5/15/21

Metcon (Time)
Partner WOD
5 Rounds:
50/36 Cal Bike
16 Hang Cleans
10 Push Jerks
40 Star Fish Sit-ups (10 per leg for each partner)

ADV RX 155/105
RX 135/95

CrossFit WOD, May 14, 2021

5/14/21
Up Coming Events this month:
Pre "Murph" Pool Party with corn-hole, volleyball, badminton, Sunday May 30th 1pm until….. at Shannon’s house. All are welcome!

Monday May 31st We will Honor the men and women in the military with our annual "Murph" workout…… BBQ to follow and congratulating Eli on his next chapter with his Fiance. Bring the family, some chairs, a side dish to share and we will provide the burgers and dogs.

Metcon
Metcon (AMRAP – Reps)
EMOM x 10
2 Box Jumps (30/24")
5 Strict C2B

RX Strict Pull-ups

Metcon
Metcon (Time)
For Time:
200m Run
20 OHS 135/95
400m Run
50 C2B
400m Run
20 OHS 135/95
200m Run

Pull-ups

CrossFit WOD, May 13, 2021

5/13/21

Metcon
Metcon (AMRAP – Reps)
Cash In 400m Run

5 minute Bike
5 minute Row
8 Bicep Curls 45/35
35 Situps

4 minute Bike
4 minute Row
8 Bicep Curls 45/35
35 Sit-ups

3 minute Bike
3 minute Row
8 Bicep Curls
35 Sit-ups

Cash-out 400m Run

Empty Barbell
Total Calories

CrossFit WOD, May 12, 2021

5/12/21

Metcon
Metcon (Time)
50 Wallballs (20/14)
12 Deadlifts 185/135
12 Lateral Burpees
35 Wallballs (20/14)
9 Deadlifts 225/155
9 lateral burpees
20 Wallballs (20/14)
6 Deadlifts 275/185
6 LaterL Burpees

CrossFit WOD, May 10, 2021

5/10/21
Our annual Murph workout and BBQ is just around the corner Monday May 31st. This year our BBQ will have a little added celebration for Eli Joy’s engagement. FYI we would like to pass around a little donation box to help them start the next chapter.

Weightlifting
Back Squat (6-6-3-2)
1×6 67%
1×6 76%
1×3 86%
1×2 90%
Front Squat (5-4-4-4)
1×5 65%
1×4 75%
2×4 80%

Metcon
Metcon (Time)
5 Rounds For Time:
7 Snatches
14 Box Jumps or Step Ups

Box 24/20"
Barbell 115/85

CrossFit WOD, May 8, 2021

5/8/21

Metcon
Metcon (AMRAP – Reps)
6 Rounds
Min 1: 40 DU
Min 2: 5 Cleans (135/95)
Min 3: 15/12 Cal Row
Min 4: Rest
Min 5: 10 V-Ups

Total reps and RX if you are able to do all the reps every round and weight.

CrossFit WOD, May 7, 2021

5/7/21

Metcon
Metcon (Time)
10 Rounds
3 Ring MU
6 Front Squats (155/105)
Rounds 1-5 (200m Run)
Rounds 6-10 (12/9 Cal Bike)

RX: Bar MU
Scale MU with:
3 Hang Clean and Jerks

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