WOD

No WOD available

CrossFit WOD, June 3, 2024

CrossFit – Mon, Jun 3

Metcon (Time)

10 Rounds For Time:
10 Dumbbell Snatches (50/35)
10 Box Jumps or Step-ups (24″/20″)
10 Push-ups

At the end of each round:

Rounds 1-3-5-7-9 (200m Run)

Rounds 2-4-6-8-10 (10 Burpees)

Alt. On the DB Snatch

CrossFit WOD, June 1, 2024

CrossFit – Sat, Jun 1

Metcon (Time)

Partner WOD

8 Rounds For Time:

30 Wallballs

200m run

5 Front Squats 185/125

the first rep can be a squat clean

CrossFit WOD, May 31, 2024

CrossFit – Fri, May 31

Deadlift (Build to a heavy set of 5 TNG)
Rankel (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
https://www.crossfit.com/workout/2011/01/07#/comments

CrossFit WOD, May 30, 2024

CrossFit – Thu, May 30

Back Squat (10×2 across 65-70%)

EMOM x 10 (2 back squats) same weight for all sets 65-70%

Metcon (Time)

5 Rounds For Time:

12 Push Press 115/75

20 Box Jumps

CrossFit WOD, May 29, 2024

CrossFit – Wed, May 29

Metcon (Time)

For Time:

1,000/900m Row

4 Rounds

20 Abmat situps

10 DB Front Rack Reverse Lunges

750/675m Row

3 Rounds

20 Abmat situps

10 DB Front Rack Reverse Lunges

500/450m Row

2 Rounds

20 Abmat situps

10 DB Front Rack Reverse Lunges

250/225m Row

1 Round

20 Abmat situps

10 DB Front Rack Reverse Lunges

ONE DB 50/35

CrossFit WOD, May 28, 2024

CrossFit – Tue, May 28

Power Clean (6×3 75-80% across)
Metcon (Time)

Cash In 100/80 Cal Bike

3 Rounds of

15 Power Cleans 115/85

25 DU

CrossFit WOD, May 27, 2024

CrossFit – Mon, May 27

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.
https://www.crossfit.com/workout/2005/08/18#/comments

CrossFit WOD, May 25, 2024

CrossFit – Sat, May 25

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP X 30

40/30 Calorie Row

12 Deadlifts

10 Hang Cleans

8 Push Jerks

135/95

CrossFit WOD, May 24, 2024

CrossFit – Fri, May 24

Metcon (Time)

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

CrossFit – Thu, May 23

Floor Press (15-12-9-6-3)

Rest 2 minutes btw sets

Metcon (Time)

5 Rounds For Time:

400m Run

6 Strict Pull-ups

400m Run

15 Push-ups

Time Cap 30 minutes

RX kipping pull-ups

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