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.

CrossFit WOD, May 7, 2021

05/07/2021

Fitness
Metcon (Time)
2 Rounds for Time of:

400m Run
15 Burpees
30 Jumping Pull Ups
50 Air Squats

Level 1
Metcon (Time)
2 Rounds for Time of:

800m Run
25 Burpee Pull Ups
100 Air Squats

Level 2
Sir Yes Sir (Time)
2 Rounds for Time of:

1 Mile Run
50 Burpee Pull Ups
100 Air Squats

CrossFit WOD, May 6, 2021

05/06/2021

Fitness
Metcon (Time)
1-100m Run
2- Scaled Wall Walks
3- Box Step Overs
4-DB Thrusters(15/10)
5- KB Swings
6- Goblet Squats
7- KB SDHP
8- DB Push Press(15/10)
9- Wall Balls
10- Weighted Step Overs(15/10)
11- Reverse Burpees
12- Renegade Rows(15/10)

Level 1
Metcon (Time)
1-100m Run
2- Scaled Wall Walks
3- Box Step Overs(24/20)
4-DB Thrusters(30/20)
5- KB Swings(44/25)
6- Goblet Squats(44/25)
7- KB SDHP(44/25)
8- DB Push Press(30/20)
9- Wall Balls(14/10)
10- Weighted Step Overs(30/20)
11- Reverse Burpees
12- Renegade Rows(30/20)

Level 2
Far Out (Time)
1-200m Run
2- Wall Walks
3- Box Jump Overs(24/20)
4-DB Thrusters(35/25)
5- KB Swings(53/35)
6- Goblet Squats(53/35)
7- KB SDHP(53/35)
8- DB Push Press(35/25)
9- Wall Balls(20/14)
10- Weighted Step Overs(35/25)
11- Reverse Burpees
12- Renegade Rows(35/25)

CrossFit WOD, May 5, 2021

05/05/2021

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)
(10)AMRAP
Ascending Ladder 1.2.3.4.5.6.7…etc

Clean & Jerk(45/35)
Bar Jump to support

Level 1
Metcon (AMRAP – Reps)
(10)AMRAP
Ascending Ladder 1.2.3.4.5.6.7…etc

Clean & Jerk(155/105)
Box Bar Muscle Ups

Level 2
POPSTAR (AMRAP – Reps)
(10)AMRAP
Ascending Ladder 1.2.3.4.5.6.7…etc

Clean & Jerk(205/145)
Bar Muscle Ups

CrossFit WOD, May 4, 2021

05/04/2021

Fitness
Metcon (AMRAP – Reps)
0-10:00
5 Rounds
10/7 Calorie Assault Bike
10/7 Calorie Row
75 Single Unders

REST 2:00

12:00-27:00

5 Rounds
10 Deadlifts(135/95)
20 Push Ups
30 Sit Ups

REST 3:00

30:00-35:00

Max Hanging Weighted Knee Raises(15/10)

Level 1
Metcon (AMRAP – Reps)
0-10:00
3 Rounds
10/7 Calorie Assault Bike
10/7 Calorie Row
30 Single Unders

REST 2:00

12:00-27:00

5 Rounds
5 Deadlifts(45/35)
10 Push Ups
15 Sit Ups

REST 3:00

30:00-35:00

Max Hanging Knee Raises

Level 2
You & I (AMRAP – Reps)
0-10:00
5 Rounds
10/7 Calorie Assault Bike
10/7 Calorie Row
30 Double Unders

REST 2:00

12:00-27:00

5 Rounds
10 Deadlifts(225/155)
20 Push Ups
30 Sit Ups

REST 3:00

30:00-35:00

Max Hanging Weighted Knee Raises(15/10)

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