Archive Monthly Archives: May 2019

CrossFit WOD, May 24, 2019

05/24/2019

Fitness
Metcon (AMRAP – Reps)
5 Rounds for Reps:

1:00 Bench Press
1:00 Goblet Squats
1:00 Knee Push Ups
1:00 REST

Level 1
Metcon (AMRAP – Reps)
5 Rounds for Reps:

1:00 Bench Press(95/65)
1:00 Goblet Squat(45/30)
1:00 Hand Release Push Ups
1:00 REST

Level 2
Do you even lift bro? (AMRAP – Reps)
5 Rounds for Reps:

1:00 Bench Press(135/95)
1:00 Double KB Front Squat(53/35)
1:00 Plyo Push Ups
1:00 REST

CrossFit WOD, May 23, 2019

05/23/2019

Fitness
Metcon (Time)
400m Run
30 Clean and Jerks
400m Run

Level 1
Metcon (Time)
1 Mile Run
30 Clean and Jerks(135/95)
1 Mile Run

Level 2
Good Gracious (Time)
1 Mile Run
30 Clean and Jerks(185/135)
1 Mile Run

CrossFit WOD, May 22, 2019

05/22/2019

Fitness
Metcon (AMRAP – Reps)
(10)EMOM
Odd: :30 singles :30 Rest
Even: Max Lunges

-REST 2 Minutes-

(10)EMOM
Odd: 10 KB Deadlift
Even: Max Rep Sit Ups

Level 1
Metcon (AMRAP – Reps)
(10)EMOM
Odd: 30 Doubles or 90 Singles
Even: Max Rep Front Rack Reverse Lunges(95/65)

-REST 2 Minutes-

(10)EMOM
Odd: 5 Deadlifts @ 70%
Even: Max Rep Sit Ups

Level 2
Hang Loose (AMRAP – Reps)
(10)EMOM
Odd: 50 Double Unders
Even: Max Rep Front Rack Reverse Lunges(135/95)

-REST 2 Minutes-

(10)EMOM
Odd: 5 Deadlift @ 70%
Even: Max Rep TTB

CrossFit WOD, May 21, 2019

05/21/2019

Fitness
Metcon (Time)
Partner WOD:

EVery 5 Minutes x 5(25 Min.)

400m Row
30 Goblet Squats
15 Burpees

Score is fastest round.

Level 1
Metcon (Time)
Partner WOD:

Every 5 Minutes x 5(25 Min.)

500m Row
24 Thrusters(75/55)
12 Burpee Box Jump(20)

Score is Fastest Round.

Level 2
BFF (Time)
Partner WOD:

Every 5 Minutes x 5(25 Min.)

500m Row
24 Thrusters(115/75)
12 Burpee Box Jump Over(24/20)

Score is Fastest Round.

CrossFit WOD, May 20, 2019

05/20/2019

20 Rep Max Back Squat (Build to a heavy Single First)
20 rep without dropping or racking.

Fitness
Metcon (Time)
3 Rounds for time of:

200m Run
21 KBS
12 Jumping Pull Ups

Level 1
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Level 2
“Heavy Helen” (Time)
3 Rounds:
-400 M Run
-21 KBS (70/53)
-12 C2B Pull-Ups

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