Archive Monthly Archives: May 2021

CrossFit WOD, May 19, 2021

05/19/2021

Fitness
Metcon (AMRAP – Rounds)
(21)EMOM
(1)8/5 Calorie Bike
(2) 1 Round Scaled "Cindy"
(3) 35 Single Unders

Scaled "Cindy" = 4 Ring Rows + 8 Knee Push Ups + 12 Air Squats.

Level 1
Metcon (AMRAP – Rounds)
(30)EMOM
(1)12/9 Calorie Bike
(2) 1 Round Jumping "Cindy"
(3) 75 Single Unders

Jumping "Cindy" = 5 Jumping Pull Ups + 10 Push Ups + 15 Air Squats.

Level 2
Armor (AMRAP – Rounds)
(30)EMOM
(1)15/12 Calorie Bike
(2) 1 Round "Cindy"
(3) 50 Double Unders

"Cindy" = 5 Pull Ups + 10 Push Ups + 15 Air Squats.

CrossFit WOD, May 18, 2021

05/18/2021

Fitness
Metcon (Time)
5 Deadlifts(45/35)

5 Deadlifts(45/35)
10 Box/Plate Step Overs

5 Deadlifts(45/35)
10 Box/Plate Step Overs
15 DB Push Press(15/10)

5 Deadlifts(45/35)
10 Box/Plate Step Overs
15 DB Push Press(15/10)
20 Hanging Knee Raises

5 Deadlifts(45/35)
10 Box/Plate Step Overs
15 DB Push Press(15/10)
20 Hanging Knee Raises
25 Russian KB Swings(35/18)

Level 1
Metcon (Time)
10 Deadlifts(155/105)

10 Deadlifts(155/105)
20 Box Step Overs(24/20)

10 Deadlifts(155/105)
20 Box Step Overs(24/20)
30 DB Push Press(35/25)

10 Deadlifts(155/105)
20 Box Step Overs(24/20)
30 DB Push Press(35/25)
40 Hanging Knee Raises

10 Deadlifts(155/105)
20 Box Step Overs(24/20)
30 DB Push Press(35/25)
40 Hanging Knee Raises
50 Russian KB Swings(44/25)

Level 2
Warrior (Time)
10 Deadlifts(225/155)

10 Deadlifts(225/155)
20 Box Jump Overs(24/20)

10 Deadlifts(225/155)
20 Box Jump Overs(24/20)
30 DB Push Press(50/35)

10 Deadlifts(225/155)
20 Box Jump Overs(24/20)
30 DB Push Press(50/35)
40 TTB

10 Deadlifts(225/155)
20 Box Jump Overs(24/20)
30 DB Push Press(50/35)
40 TTB
50 Russian KB Swings(53/35)

CrossFit WOD, May 17, 2021

05/17/2021

Back Rack Lunge (Weight)
4-6 Reps on EACH leg
superset with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 4 x 95 means 3 sets for 4 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 4 x 95lbs
Week 2 — 3 x 5 x 95lbs
Week 3 — 3 x 6 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 4 x 100lbs.
Week 6 — 3 x 5 x 100lbs.
Week 7 — 3 x 6 x 100lbs.
and so on….

Fitness
Metcon (Time)
For Time:
30 Hang Power Cleans 45/35lbs.
Immediately into;
30 Back Squats 45/35lbs.

The catch…

At the top of EVERY minute, complete 3 burpees. Start with burpees.

Level 1
Metcon (Time)
For Time:
50 Power Cleans 95/65lbs.
Immediately into;
50 Back Squats 95/65lbs.

The catch…

At the top of EVERY minute, complete 4 burpees. Start with burpees.

Level 2
Naruto (Time)
For Time:
50 Power Cleans 115/75lbs.
Immediately into;
50 Back Squats 115/75lbs.

The catch…

At the top of EVERY minute, complete 4 burpees. Start with burpees.

To be clear, you complete 4 burpees. Then get as many power cleans as possible. As soon as the clock hits 1min, you complete another 4 burpees. Then chip away again. At minute 2, complete 4 more burpees… And so on…

For the back squats, you have to clean it off the floor and put it on you back.

Time CAP: 18min.

RX+ is 135/95lbs.

CrossFit WOD, May 15, 2021

05/15/2021

Fitness
Metcon (Time)
Teams of 2:

For Time:

500m Row(250m Intervals)
400m Run(200m Intervals)
500m Row

10 Clean and Jerks
10 Clean and Jerks
10 Clean and Jerks

500m Row(250m Intervals)
400m Run(200m Intervals)
500m Row

10 Clean and Jerks
10 Clean and Jerks
10 Clean and Jerks

Level 1
Metcon (Time)
Teams of 2:

For Time:

1000m Row(250m Intervals)
800m Run(200m Intervals)
1000m Row

15 Clean and Jerks(75/55)
15 Clean and Jerks(95/65)
15 Clean and Jerks(115/75)

1000m Row(250m Intervals)
800m Run(200m Intervals)
1000m Row

10 Clean and Jerks(135/95)
10 Clean and Jerks(155/105)
10 Clean and Jerks(175/115)

Level 2
Jerry & Grace Sandwich (Time)
Teams of 2:

For Time:

1000m Row(250m Intervals)
800m Run(200m Intervals)
1000m Row

15 Clean and Jerks(95/65)
15 Clean and Jerks(135/95)
15 Clean and Jerks(155/105)

1000m Row(250m Intervals)
800m Run(200m Intervals)
1000m Row

10 Clean and Jerks(185/125)
10 Clean and Jerks(205/145)
10 Clean and Jerks(225/155)

CrossFit WOD, May 14, 2021

05/14/2021

Fitness
Metcon (Time)
For Time:

50 Jumping Pull Ups
50 Knee Push Ups
50 Sit Ups
50 Air Squats

Level 1
1/2 Angie (Time)
For Time:

50 Pull Ups
50 Push Ups
50 Sit Ups
50 Air Squats

Level 2
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats