WOD
CrossFit WOD, May 23, 2022
For Quality:
[CHOOSE 1 OF THE FOLLOWING]:
– 25 Pararlette HSPU
– 35 Deficit HSPU (Plates 45/25)
– 45 Kipping HSPU
– 25 seated double db strict press (35/20)
For Time:
ADV RX
5-4-3-2-1
Rope Climbs (15ft.)
Rest 1:1
RX
Pull-ups
15 – 12 – 9 – 6 – 3
Rest 1:1
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats
*Score: Rounds + Reps
CrossFit WOD, May 23, 2022
For Quality:
[CHOOSE 1 OF THE FOLLOWING]:
– 25 Pararlette HSPU
– 35 Deficit HSPU (Plates 45/25)
– 45 Kipping HSPU
– 25 seated double db strict press (35/20)
For Time:
ADV RX
5-4-3-2-1
Rope Climbs (15ft.)
Rest 1:1
RX
Pull-ups
15 – 12 – 9 – 6 – 3
Rest 1:1
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats
*Score: Rounds + Reps
CrossFit WOD, May 21, 2022
3 Rounds:
10 Bar MU
20 HSPU
30 Alternating Pistols
1000m Row
RX air squats
CrossFit WOD, May 20, 2022
1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps
10-9-8-7-6-5-4-3-2-1 OHS
Box: (24"/20)
Barbell:
ADV RX 135 / 95 lb
RX 95/65
CrossFit WOD, May 19, 2022
100 Calorie Row
Rest 5 minutes
Max Calorie Bike
Score is total Calories on the bike
CrossFit WOD, May 18, 2022
Kipping:
7 C2B or 11 Pull-ups or 9 banded C2B
Buy-In: 100 DU
Max Rounds With Time Remaining:
12 T2B
12 DB Front Squats 50 / 35 lb’s
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 DU
Max Rounds With Time Remaining:
9 T2B
9 DB Thrusters 50 / 35 lb’s
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 DU
Max Rounds With Time Remaining:
6 T2B
6 DB Clusters 50 / 35 lb’s
Cluster – only the front end of the DB needs to touch
Score is total reps over all three
AMRAP’s. WODIFY will have 3 separate entries of total reps
CrossFit WOD, May 17, 2022
3 Rounds
15 Deficit kipping HSPU
250m Row
15 Ring Dips
250m Row
15 Push-ups
250m Row
Scale HSPU with DB S2OH or with no deficit
Scale dips on Box or GHD
CrossFit WOD, May 16, 2022
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
– Reps are to be completed "touch and go."
– Score: Enter all 5 sets. Overall score is sum total.
You can scale with DB’s
Cash In:: 800m Run
3 Rounds:
20 Deadlifts
15 Hang Power Cleans
10 Push Jerks
Cash Out: 400m Run
Barbell:
ADV RX 155 / 105 lb
RX 135/95
CrossFit WOD, May 14, 2022
For Time:
3 Rounds
1,500m Row
300 DU
800m Run
Split row and reps. Run together
CrossFit WOD, May 13, 2022
Squat Snatch Ladder
For Time [15 Minute Cap]:
10 Reps @ 95/ 65lbs
8 Reps @ 75lbs
6 Reps @ 115/85lbs
4 Reps @ 135/95lbs
2 Reps @ 155/105lbs
RX
Squat CLEAN Ladder
For Time [13 Minute Cap]:
10 Reps @ 115/85lbs
8 Reps @ 135/100lbs
6 Reps @ 155/115lbs
4 Reps @ 185/135lbs
2 Reps @ 205/145lbs
If you are not doing Rx or ADV RX
GO off of: 1 RM start with 50% and work up to 85%
3 Power Snatches 115 / 85 lb
3 C2B
3 Box Jumps (30/24")
6 Power Snatches 115 / 85 lb
6 C2B
6 Box Jumps (30"/24")
…
Add 3 Reps Each Round
RX power clean (135/95)
