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CrossFit WOD, May 29, 2020

PPLAdmin May 28, 2020

5/29/20

Weightlifting
Clean and Jerk Complex Part 1 (Weight)
0-5 minutes
At 35% of your Clean & Jerk
3 Sets:
3 Power Cleans
3 Front Squats
3 Push Presses
Clean and Jerk Complex Part 2 (Weight)
5-10 minutes
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"

this is unbroken and the low hang starts just below the knee.

Metcon
Metcon (Time)
For Time:
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

Burpees at the top of every minute will interrupt your progress on this chipper workout
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

PPLAdmin May 27, 2020

5/28/20

Metcon
Metcon (Time)
For Time:
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

PPLAdmin May 26, 2020

5/27/20

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
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

DOUBLE UNDERS:
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

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

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