Archive Monthly Archives: May 2019

CrossFit WOD, May 31, 2019

05/31/2019
GREAT JOB on MURPH!

Yoga this week is canceled while the lovely Thelma is traveling!
See you all back on the mat the following week!

20 Rep Max Back Squat (increase weight from last week)
20 rep without dropping or racking.

Fitness
Metcon (Time)
15-12-9

Hang Squat Clean
Box Dips

Level 1
Metcon (Time)
21-15-9

Squat Clean(95/65)
Ring Dips

Level 2
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

CrossFit WOD, May 30, 2019

05/30/2019

Fitness
Metcon (Time)
30-20-10

Lunges
KB SDHP
Step Ups

Level 1
Metcon (Time)
For Time:

42-30-18

Overhead Plate Lunges(35/15)
SDHP(75/55)
Plate Hug Step Ups(35/15)

Level 2
Party Favor (Time)
For Time:

42-30-18

Overhead Plate Lunges(45/25)
Sumo Deadlift High Pull(95/65)
Plate Hug Step Ups(24/20)

CrossFit WOD, May 29, 2019

05/29/2019

Fitness
Metcon (Time)
Partner WOD:

For Time:

60 Calorie Row
50 Russian KBS
40 Burpees
30 DB Strict PRess
15 Power Clean

Level 1
Metcon (Time)
Partner WOD:

For Time:

100 Calorie Row
80 KBS(53/35)
60 Burpee to Target
40 DB Strict Press(45/30)
20 Power Clean(155/105)

Level 2
Double Vision (Time)
Partner WOD:

For Time:

100 Calorie Row
80 KBS(70/44)
60 Burpee to Target
40 Handstand Push Up
20 Power Clean(205/145)

CrossFit WOD, May 28, 2019

05/28/2019

Deadlift (5 x 5 Deadlift @ same weight)

Fitness
Metcon (Time)
120-90-60-30

Single Unders

40-30-20-10

Abmat Sit Ups

Level 1
Metcon (Time)
150-120-90-60-30

Single Unders

50-40-30-20-10

Abmat Sit Ups

Level 2
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

CrossFit WOD, May 27, 2019

Memorial Day Murph 2019

Fitness
Metcon (Time)
Half Ring Row Murph

800m Run
50 Ring Row
100 Push Up
150 Squats
800m Run

Metcon (Time)
Ring Row Murph

1 Mile Run
100 Ring Row
200 Push Up
300 Squats
1 Mile Run

Level 1
“Half Murph” (Time)
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Level 2
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.

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