WOD
CrossFit WOD, May 28, 2024
Cash In 100/80 Cal Bike
3 Rounds of
15 Power Cleans 115/85
25 DU
CrossFit WOD, May 27, 2024
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.
https://www.crossfit.com/workout/2005/08/18#/comments
CrossFit WOD, May 25, 2024
Partner WOD
AMRAP X 30
40/30 Calorie Row
12 Deadlifts
10 Hang Cleans
8 Push Jerks
135/95
CrossFit WOD, May 24, 2024
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
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
10 minutes to build to heavy single
10 minutes build to heavy set of 5
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
Strict Pull-ups
5-5-5-5-5
ADV RX weighted
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
10 minutes to Build to a heavy single
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
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
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
On the 2:00 x 6 (2 front squats) add weight each set
50 Hang Cleans
On the minute (starting at 0:00)
7 Bar Facing Burpees
Rest 2 minutes btw sets