WOD

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CrossFit WOD, May 26, 2020

PPLAdmin May 25, 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

PPLAdmin May 24, 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

CrossFit WOD, May 24, 2020

PPLAdmin May 23, 2020

5/24/20

Metcon
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.
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.

CrossFit WOD, May 23, 2020

PPLAdmin May 22, 2020

5/23/20
Rescue Park behind the Charter School 9:30am

Metcon
Metcon (Time)
1 Big Warm-up Lap

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

PPLAdmin May 21, 2020

5/22/20

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200m Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

CrossFit WOD, May 21, 2020

PPLAdmin May 20, 2020

5/21/20
Do this WOD because you can!

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

Metcon
Metcon (Time)
For Time:
3 Rounds
1 Mile Run
1,000m row
30 Burpees

CrossFit WOD, May 20, 2020

PPLAdmin May 19, 2020

5/20/20

Gymnastics
Metcon (7 Rounds for reps)
On the 1:30 x 7:
1 Set of Strict Handstand Push-ups

1 Set of strict barbell press

We can’t do kipping HSPU against the Warehouse. We can put an abmat under your head for the strict.

RX is 95/75 barbell

Metcon
Metcon (5 Rounds for reps)
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

NOTES:
DOUBLE DUMBBELL POWER SNATCHES
-Both heads of the dumbbells touch the floor between the legs at the bottom of each rep
Jump the dumbbells overhead in one smooth motion to a locked out position
-This should be a moderate load that will be completed unbroken each round

STRATEGY
–The constant rotation of muscle groups being used, combined with the built in rest, allows you to push the pace in this workout
–Move from a total body pull, to an upper body push, to a lower body push
–See if you can complete each movement unbroken within these short windows
–The two things you can adjust as needed are your transition time and air squat speed
–If you are confident in sustaining unbroken sets at each movement, quickly transition from one movement to the next and speed up your air squats to cut down on dead time
–If you want to control your pace a little more while still moving forward, slow down your air squat and transition speeds

CrossFit WOD, May 19, 2020

PPLAdmin May 18, 2020

5/19/20

Metcon
While the opening round looks like the most amount of work on paper because of the high reps, the 5 rounds that follow make up the majority of the workout
The workout can’t be "won" in the first round, but it can certainly be "lost" there
Use the first 160 double unders, 800 meter run, and 40 burpees as a primer for the remaining 280 double unders, 1,000 meters of running, and 70 burpees
Think about maintaining or building upon your opening round speed as you move along in this workout
This speed is something you see yourself holding for close to 25 minutes
Start smart and finish strong
Metcon (Time)
ADV RX
1 Round:
160 DU
800m Run
40 Burpees

2 Rounds:
80 DU
400m Run
20 Burpees

3 Rounds:
40 DU
200m Run
10 Burpees

RX
1 Round:
100 Double Unders

2 Rounds:
50 Double Unders

3 Rounds:
20 Double Unders

Scaled
1 Round:
50 DU
200m run
10 Burpees

2 Rounds:
50 DU
200m Run
10 Burpees

3 Rounds:
50 DU
200m Run
10 Burpees

CrossFit WOD, May 18, 2020

PPLAdmin May 17, 2020

5/18/20
Zoom people we are very sorry for being late for every class last week. It was a bit overwhelming organizing every class with our new normal. Please give a 5 minutes leeway to set up. We missed seeing everyone on zoom.

We added a 9:30am class because 8:30am is our most popular time so we hope this allows people the option to make either one.

Schedule:
Outside only 5:30am & 6:30am
Zoom and outside 8:30am 9:30am 12pm 4pm 5:30pm

ZOOM PEOPLE PLEASE SING INTO TO 10PM CLASS ONLY. DO NOT SIGN INTO ANY CLASS TIME DURING THE DAY OR YOU ARE TAKING SOMEONE’S SPOT TRYING TO GET INTO THE OUTSIDE CLASS WITH AN 8 PERSON LIMIT.

Metcon
Metcon (Time)
4 Rounds:
20 Alternating Pistols (10 per let)
10 Renegade Rows (50/35)
10 Hang Power Cleans (135/95)

50 Air Squats in place of pistols
Renegade rows are 5 on each side with a push up between every row

CrossFit WOD, May 16, 2020

PPLAdmin May 15, 2020

4/16/20
Saturday WOD 9:30am at Rescue park behind the Charter School.

Metcon
Metcon (2 Rounds for reps)
1 Full lap warm-up
10 Hill Sprints or 20 with a partner (split reps)
1 Full lap not for time
5 Soccer Field Suicides or 10 with a partner (split reps)
1 Full lap cool Down

2 Rounds for Time in WODify
-round one is hill sprints
-round two is field sprints

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