WOD

No WOD available

CrossFit WOD, May 25, 2024

CrossFit – Sat, May 25

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP X 30

40/30 Calorie Row

12 Deadlifts

10 Hang Cleans

8 Push Jerks

135/95

CrossFit WOD, May 24, 2024

CrossFit – Fri, May 24

Metcon (Time)

50 DU – 50 Abmat sit-ups – 50 Cal Row

10 DB Front Squats

40 DU – 40 Abmat sit-ups – 40 Cal Row

10 DB Front Squats

30 DU – 30 Abmat sit-ups – 30 Cal Row

10 DB Front Squats

20 DU – 20 Abmat sit-ups – 20 Cal Row

10 DB Front Squats

10 DU – 10 Abmat sit-ups – 10 Cal Row

10 DB Front Squats

Single Front Rack DB 50/35

CrossFit WOD, May 23, 2024

CrossFit – Thu, May 23

Floor Press (15-12-9-6-3)

Rest 2 minutes btw sets

Metcon (Time)

5 Rounds For Time:

400m Run

6 Strict Pull-ups

400m Run

15 Push-ups

Time Cap 30 minutes

RX kipping pull-ups

CrossFit WOD, May 22, 2024

CrossFit – Wed, May 22

Deadlift (Build to heavy Single)

10 minutes to build to heavy single

Hang Power Clean (Build to a heavy set of 5)

10 minutes build to heavy set of 5

Metcon (Time)

5 Rounds

5 Power Cleans

12/9 Calorie Bike

Directly into…..

5 Rounds

5 Thrusters

200m Run

Barbell 115/85

CrossFit WOD, May 21, 2024

CrossFit – Tue, May 21

Metcon

Strict Pull-ups

5-5-5-5-5

ADV RX weighted

Sisson (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
https://www.crossfit.com/workout/2016/01/31

CrossFit WOD, May 20, 2024

CrossFit – Mon, May 20

Shoulder Press (Build to a heavy single)

10 minutes to Build to a heavy single

Metcon (Weight)

Front Squat + Back Squat

On the minute x 12 (6 Rounds):

Minute 1: 3 Front Squat

Minute 2: 6 Back Squat

Perform at 65% of Front Squat

Use same weight for front and back squat reps

Score is weight used

Metcon (AMRAP – Reps)

3 Rounds For Total Reps:

1 Minute Power Snatch

1 Minute Box Jumps (24/20″)

1 Minute Push Press

1 Minute Calorie Row

1 Minute Rest

Barbell 75/55

CrossFit WOD, May 18, 2024

CrossFit – Sat, May 18

Metcon (AMRAP – Rounds and Reps)

TEAM OF 3

AMRAP 30:

75/60 Calorie Bike

60 Box Jumps

45 T2B

30 synchro DB Snatch 50/35 lbs.

*One partner works at a time on first 3 stations

*Synchro at top for DB Snatches

CrossFit WOD, May 17, 2024

CrossFit – Fri, May 17

Front Squat (6×2 Climbing)

On the 2:00 x 6 (2 front squats) add weight each set

Metcon (Time)

50 Hang Cleans

On the minute (starting at 0:00)

7 Bar Facing Burpees

CrossFit WOD, May 16, 2024

CrossFit – Thu, May 16

Metcon (Time)

Partner WOD

6 Rounds For Time:

10 Strict Pull-ups

20 KBS 24/16kg

200m Run

CrossFit WOD, May 15, 2024

CrossFit – Wed, May 15

Metcon (Time)

For Time:

Cash In: 50/40 Calorie Bike

2 Rounds

30 Step ups

50 Wallballs

100 Abmat Sit-ups

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