Archive Monthly Archives: May 2021

CrossFit WOD, May 31, 2021

05/31/2021

Fitness
“Quarter Murph” (Time)
400m Run
25 Pull-ups
50 Push-ups
75 Squats
400m 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.

CrossFit WOD, May 29, 2021

05/29/2021

Fitness
Metcon (Time)
Teams of 2: Only 1 person works at a time.

Task #1:
150 Air Squats
*Partner 1 must do 3 Kettle Bell deadlifts and then hold the top of the deadlift before partner 2 can do Air Squats.
*Repeat the 3 deadlifts and hold at the top each time you switch.
*Weight: 25/18

Task #2:
50 Calorie Row

*Partner 1 must hold a Plank while Partner 2 is rowing for calories.
*Calories can only be counted if the opposing parter is in the plank hold.

Task #3:

25 Burpee Box or Plate Step Ups

One Person Moving, one Person Resting…

Level 1
Metcon (Time)
Teams of 2: Only 1 person works at a time.

Task #1:
200 Wall Balls (20/14lb.)
*Partner 1 must do 3 deadlifts and then hold the top of the deadlift before partner 2 can do wall balls.
*Repeat the 3 deadlifts and hold at the top each time you switch.
*Weight: 155/105

Task #2:
100 Calorie Row

*Partner 1 must hold a weighted Plank(45/25) while Partner 2 is rowing for calories.
*Calories can only be counted if the opposing parter is in the weighted plank hold.

Task #3:

50 Burpee Box Step Overs(20/20)

One Person Moving, one Person Resting…

Level 2
You’ve Got to Be Kidding Me… (Time)
Teams of 2: Only 1 person works at a time.

Task #1:
300 Wall Balls (20/14lb.)
*Partner 1 must do 3 deadlifts and then hold the top of the deadlift before partner 2 can do wall balls.
*Repeat the 3 deadlifts and hold at the top each time you switch.
*Weight: 225/155

Task #2:
150/100 Calorie Row

*Partner 1 must hold a handstand while Partner 2 is rowing for calories.
*Calories can only be counted if the opposing parter is in the handstand hold.

Task #3:

75 Burpee Box Jump Overs(24/20)

One Person Moving, one Person Resting…

CrossFit WOD, May 28, 2021

05/28/2021

Fitness
Metcon (Time)
15 Curtis P’s(45/35)
30 Weighted Step Ups(15/10)(20/20)
15 Thrusters(45/35)

Level 1
Metcon (Time)
30 Curtis P’s(95/65)
60 Weighted Step Ups(30/20)(20/20)
30 Thrusters(95/65)

Level 2
FINISH HIM (Time)
30 Curtis P’s(135/95)
60 Weighted Step Ups(50/35)(24/20)
30 Thrusters(135/95)

CrossFit WOD, May 27, 2021

05/27/2021

Fitness
Metcon (Time)
800m Run
50 Burpees
800m Run

Level 1
Metcon (Time)
1000m Run
100 Burpees
1000m Run

Level 2
FIRE SALE (Time)
1 Mile Run
150 Burpees
1 Mile Run

RX+ VEST

CrossFit WOD, May 26, 2021

05/26/2021

Front Squat (Every 1:30 x 10 Rounds)
Buiuld Up to a HEAVY Single

Fitness
Metcon (AMRAP – Reps)
(10)AMRAP
5 Front Squats(45/35)
10 Ring Rows
20 Single Unders

Level 1
Metcon (AMRAP – Reps)
(10)AMRAP
5 Front Squats(95/65)
10 Jumping Pull Ups
40 Single Unders

Level 2
Scary Hours (AMRAP – Reps)
(10)AMRAP
5 Front Squats(135/95)
10 Pull Ups
20 Double Unders

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