Archive Monthly Archives: May 2021

CrossFit WOD, May 25, 2021

05/25/2021

Fitness
Metcon (Time)
Teams of 2:

50/35 Calorie Assault Bike
50 DB Deadlifts(15/10)
50 Hanging Knee Raises
50 Devils Press(15/10)
50/35 Calorie Bike
50 Sit Ups(each)

35:00 CAP

Level 1
Metcon (Time)
Teams of 2:

100/70 Calorie Assault Bike
100 DB Deadlifts(35/25)
100 Hanging Knee Raises
100 Devils Press(35/25)
100/70 Calorie Bike
100 Sit Ups(each)

35:00 CAP

Level 2
Buddy Buddy (Time)
Teams of 2:

100/70 Calorie Assault Bike
100 DB Deadlifts(50/35)
100 Toes-To-Bar
100 Devils Press(50/35
100/70 Calorie Bike
100 Sit Ups(each)

35:00 CAP

CrossFit WOD, May 24, 2021

05/24/2021

Back Rack Lunges DELOAD WEEK (Weight)
5 Reps on EACH leg
superset with;
6 Lateral Barbell Lunges on EACH leg
Rest 2min. Repeat For 3 Total Sets.

Set 1 Lunges: 40% of heaviest
Set 2 Lunges: 50% of heaviest
Set 3 Lunges: 60% of heaviest

*Those percentages are going off of the heaviest set  you completed this month. The lateral lunges should be around the same %, but based off effort.

Fitness
Metcon (AMRAP – Rounds)
Max rounds in 3 minutes of:
2 Hang Power Cleans, 45#/35#
4 Knee Push-Ups
6 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Level 1
Metcon (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 95#/65#
6 Push-Ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Level 2
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

CrossFit WOD, May 22, 2021

05/22/2021

PairUP ThrowDOWN (Time)
For time, with a partner:

30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Rest 5 minutes, then:

10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run

Time cap: 35 minutes

♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrusters

Post time to comments and/or register for the 2021 CrossFit PairUP ThrowDOWN and log your score there.

Workout Variations
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster

(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
PairUP ThrowDOWN

CrossFit WOD, May 21, 2021

05/21/2021

Bench Press (10 x 3)

Fitness
Metcon (AMRAP – Reps)
(7)AMRAP

7 Hang Power Cleans(45/35)
7 Front Squats(45/35)

Level 1
Metcon (AMRAP – Reps)
(7)AMRAP

7 Hang Power Cleans(95/65)
7 Front Squats(95/65)

Level 2
Spice Boys (AMRAP – Reps)
(7)AMRAP

7 Hang Power Cleans(115/75)
7 Front Squats(115/75)

CrossFit WOD, May 20, 2021

05/20/2021

Fitness
Metcon (Time)
Teams of 2:

50-40-30-20-10

Calorie Row
Sit Ups
DB Snatch(15/10)
Shoulder Taps

Level 1
Metcon (Time)
Teams of 2:

100-80-60-40-20

Calorie Row
Sit Ups
DB Snatch(35/20)

10-8-6-4-2

Wall Walks

Level 2
ROPER (Time)
Teams of 2:

100-80-60-40-20

Calorie Row
Sit Ups
DB Snatch(50/35)

50 Ft. HS Walk After Each Round(Each)