WOD
CrossFit WOD, May 17, 2022
3 Rounds
15 Deficit kipping HSPU
250m Row
15 Ring Dips
250m Row
15 Push-ups
250m Row
Scale HSPU with DB S2OH or with no deficit
Scale dips on Box or GHD
CrossFit WOD, May 16, 2022
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
– Reps are to be completed "touch and go."
– Score: Enter all 5 sets. Overall score is sum total.
You can scale with DB’s
Cash In:: 800m Run
3 Rounds:
20 Deadlifts
15 Hang Power Cleans
10 Push Jerks
Cash Out: 400m Run
Barbell:
ADV RX 155 / 105 lb
RX 135/95
CrossFit WOD, May 14, 2022
For Time:
3 Rounds
1,500m Row
300 DU
800m Run
Split row and reps. Run together
CrossFit WOD, May 13, 2022
Squat Snatch Ladder
For Time [15 Minute Cap]:
10 Reps @ 95/ 65lbs
8 Reps @ 75lbs
6 Reps @ 115/85lbs
4 Reps @ 135/95lbs
2 Reps @ 155/105lbs
RX
Squat CLEAN Ladder
For Time [13 Minute Cap]:
10 Reps @ 115/85lbs
8 Reps @ 135/100lbs
6 Reps @ 155/115lbs
4 Reps @ 185/135lbs
2 Reps @ 205/145lbs
If you are not doing Rx or ADV RX
GO off of: 1 RM start with 50% and work up to 85%
3 Power Snatches 115 / 85 lb
3 C2B
3 Box Jumps (30/24")
6 Power Snatches 115 / 85 lb
6 C2B
6 Box Jumps (30"/24")
…
Add 3 Reps Each Round
RX power clean (135/95)
CrossFit WOD, May 12, 2022
400 Meter Run
Max Calorie Row
CrossFit WOD, May 11, 2022
Then…
1 Set of Max Reps @ 80% Heavy Single
25 Bar-Facing Burpees
Max Front Squats 185 / 135 lb
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 155 / 105 lb
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 135 / 95 lb
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 115 / 85 lb
RX 155/105, 135/95, 115/85, 95/65
Score is total Front Squat Reps
CrossFit WOD, May 10, 2022
Then…
1 Set of Max Reps @ 80% of Heavy Single
OFF the Rack
6 Clean & Jerks 135/95
20/14 Cal Row
CrossFit WOD, May 7, 2022
For Time:
100 Box Jump Overs (24"/20")
2,000 Meter Row
100 Wallballs 30 / 20 lb to 10/9-ft.
20 Rope Climbs
100 Wallballs 30 / 20 lb to 10/9-ft.
2,000 Meter Row
100 Box Jump Overs (24"/20")
RX WB (20/14 lb)
Scale rope climbs 30 pullups / person
CrossFit WOD, May 6, 2022
3 Rounds:
20 Cleans 115 / 85 lb
20 Bar-Facing Burpees
800m Run
Directly Into…
2 Rounds:
20 Cleans 135 / 95 lb
20 Bar-Facing Burpees
400m Run
Directly Into…
1 Rounds:
20 Cleans 155 / 105 lb
20 Bar-Facing Burpees
200m Run
CrossFit WOD, April 1, 2022
5 Rounds For Time:
25 T2B
50 DU
15-12-9-6-3 Snatches 115 / 85 lb
RX
5 Rounds For Time
20 T2B
30 DU
15-12-9-6-3 Snatches 95/65
Scale snatches with less Weight or Cleans
Scale T2B with knee ups or any core movement
