Archive Monthly Archives: May 2021

CrossFit WOD, May 13, 2021

05/13/2021

Push Press (3 Sets 10 Reps)

Fitness
Metcon (Time)
15-12-9

Devils Press(15/10)

Ring Rows

Level 1
Metcon (Time)
21-15-9

Devils Press(35/25)

Elevated Pull Ups

Level 2
Nezuko (Time)
21-15-9

Devils Press(50/35)
3-2-1
Rope Climbs

CrossFit WOD, May 12, 2021

05/12/2021

Fitness
Metcon (Time)
100m Run
50 Single Unders
100m Run
25 Sit Ups
100m Run
20 Hanging Knee Raises
100m Run
15 Hang Power Clean(45/35)
100m Run
20 Hanging Knee Raises
100m Run
25 Sit Ups
100m Run
50 Single Unders
100m Run

35:00 CAP

Level 1
Metcon (Time)
200m Run
120 Single Unders
200m Run
50 Sit Ups
200m Run
40 Hanging Knee Raises
200m Run
30 Hang Power Clean(95/65)
200m Run
40 Hanging Knee Raises
200m Run
50 Sit Ups
200m Run
120 Single Unders
200m Run

35:00 CAP

Level 2
Zenitsu (Time)
200m Run
60 Double Unders
200m Run
50 Sit Ups
200m Run
40 TTB
200m Run
30 Hang Power Clean(135/95)
200m Run
40 TTB
200m Run
50 Sit Ups
200m Run
60 Double Unders
200m Run

35:00 CAP

CrossFit WOD, May 11, 2021

05/11/2021

Fitness
Metcon (Time)
All 3 Sections below may be broken up ANY way you’d like. Be creative and have fun with your strategy.

10min. to try and finish…
50 Wall Balls
50 Box or Plate Step Ups

10min. to try and finish…
50 Push Press(45/35)
50 Russian KB Swing

10min. to try and finish…
50/35 Calorie Row
50 Alternating Leg Knee-Ups

Level 1
Metcon (Time)
All 3 Sections below may be broken up ANY way you’d like. Be creative and have fun with your strategy.

10min. to try and finish…
100 Wall Balls(20/14)
100 Box Step Ups(24/20)

10min. to try and finish…
100 Push Press(65/45)
100 American KB Swing(53/35)

10min. to try and finish…
100/70 Calorie Row
100 Alternating Leg V-Ups

Level 2
Inosuke (Time)
All 3 Sections below may be broken up ANY way you’d like. Be creative and have fun with your strategy.

10min. to try and finish…
100 Wall Balls(20/14)
100 Box Jump Overs(24/20)

10min. to try and finish…
100 Push Press(75/55)
100 American KB Swing(53/35)

10min. to try and finish…
100/70 Calorie Row
100 Alternating Leg V-Ups

Rest 2:00 Between Each Section

If you finish your total time will be your score.

CrossFit WOD, May 10, 2021

05/10/2021

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 (AMRAP – Reps)
2:00(On)/2:00(Off) x 5 Rounds

8/5 Calorie Assault Bike
5 Deadlifts
Max Burpees

Level 1
Metcon (AMRAP – Reps)
2:00(On)/2:00(Off) x 5 Rounds

12/9 Calorie Assault Bike
8 Deadlifts(155/105)
Max Bar Facing Burpee

Level 2
Tanjiro (AMRAP – Reps)
2:00(On)/2:00(Off) x 5 Rounds

12/9 Calorie Assault Bike
8 Deadlifts(225/155)
Max Bar Facing Burpee

Score is total # of burpees after 5 Rounds

CrossFit WOD, May 8, 2021

05/08/2021

Fitness
Metcon (Time)
Teams of 2:

50/35 Calorie Assault Bike
50 DB Snatch(15/10)
50 Calorie Row
50 DB Deadlifts(Both Sides Touch)
100 Single Unders(Each)
50 Hanging Knee Raises

If you finish before 35:00 go outside and alternate 100m sprints with your partner.

Level 1
Metcon (Time)
Teams of 2:

100/70 Calorie Assault Bike
100 DB Snatch(45/30)
100 Calorie Row
100 DB Deadlifts(Both Sides Touch)
300 Single Unders(Each)
100 Hanging Knee Raises

If you finish before 35:00 go outside and alternate 100m sprints with your partner.

Level 2
Beautiful People (Time)
Teams of 2:

100/70 Calorie Assault Bike
100 DB Snatch(50/35)
100 Calorie Row
100 DB Deadlifts(Both Sides Touch)
100 Double Unders(Each)
100 TTB

If you finish before 35:00 go outside and alternate 100m sprints with your partner.

SCORE is time after TTB are finished.