Month: May 2020

CrossFit WOD, May 30, 2020

WOD for 5.30.20 Workout Of The Day Metcon (AMRAP – Rounds and Reps) AMRAP x 30 30 Burpees 400m Backwards Run 50 Sit-Ups 400m Forwards Run

CrossFit WOD, May 28, 2020

WOD for 5.28.20 Warm-up KStar Pre-Squat Hip Opener Strength Front Squat (EMOM x 8 x 2 Front Squats @ 85% of 1RM) Accessory Work (Optional) Metcon 3 x 10 Romanian Deadlifts 10 Bent Over Rows 10 Single Leg Hip Thrust/side Social Distancing WOD Warm-up 5 Rounds For Time 100m Walking Lunge EMOM do 6 V-Ups. …

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CrossFit WOD, May 27, 2020

WOD for 5.27.20 Warm-up Burgener Warm-up BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a …

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CrossFit WOD, May 26, 2020

WOD for 5.26.20 Warm-up Warm-up A) 3:00 of Row/Ski Erg/Air Bike with nasal breathing only B) 3x 10 Passthroughs 10 Kang Squats w/PVC 5/side Cossack Squat 1/Knee Hug Lunge to Worlds Greatest Stretch Strength Deadlift (3 x 10 @ 55-60% of 1RM) Workout Of The Day Metcon (Calories) For Total Calories 1 Minute Assault Bike …

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CrossFit WOD, May 25, 2020

WOD for 5.25.20 Workout Of The Day 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 22, 2020

WOD for 5.22.20 Warm-up Warm-up 3x 10/7 Cal Bike 10x Samson Lunge 10x PVC Pipe Good Morning 5 Push-Ups 5 Strict Pull-Ups or 1 Pull-Up Negative Workout Of The Day Metcon (Time) 21-15-9 Hang Power Clean (115/75) Push Jerk (115/75) Burpee Pull-Up Time domain for this is 9-12 minutes Social Distancing WOD J.T. (Time) 21-15-9 …

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CrossFit WOD, May 21, 2020

WOD for 5.21.20 Warm-up Squat Prep Warm-Up 10 Kang Squats (Good Morning + Squat 10 Cossack Squats 10 Figure Four Squats 10 Pistols or Reverse Lunges 10 90/90 Hip Swivels 10 Jump Squats Strength Front Squat (EMOM x 9 x 3 Squats @ 80% of 1RM) Accessory Work (Optional) Metcon 3 x 10 Good Mornings …

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