WOD
CrossFit WOD, May 30, 2020
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
At 35% of your Clean & Jerk
3 Sets:
3 Power Cleans
3 Front Squats
3 Push Presses
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"
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
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
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
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
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
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
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.
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m run
CrossFit WOD, May 24, 2020
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.
CrossFit WOD, May 23, 2020
Partner WOD
5 Rounds
Partner A does 1 Small Lap
Partner B does 1 Small Lap
Partner A does 2 hills
Partner B does 2 hills
Cash-out 100 Burpees
CrossFit WOD, May 22, 2020
200m Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)
CrossFit WOD, May 21, 2020
We apologize for the limited schedule. Avery is graduating preschool tomorrow. We are open for outside fun at CFA for 8:30am 12pm 4pm and 5:30pm Only.
Zoom schedule
8:30am 12pm 4pm and 5:30pm
3 Rounds
1 Mile Run
1,000m row
30 Burpees
