CrossFit WOD, June 4, 2019

06/04/2019

Fitness
Metcon
Every 4:00 x 5 Rounds

75 Single Unders
10 Burpees
5 Hang Power Clean

Level 1
Metcon (Time)
Every 4:00 x 5 Rounds

40 Double Unders or 120 Single Unders
12 Bar Facing Burpee
9 Hang Power Clean and Jerk(95/65)

Score is slowest round.

Level 2
The Wicked (Time)
Every 4:00 x 5 Rounds

60 Double Unders
12 Bar Facing Burpee
9 Hang Power Clean and Jerk(135/95)

Slowest Round is Score.

CrossFit WOD, June 3, 2019

06/03/2019

Deadlift (5 x 3 @ same weight increase from last week)
Deadlift (5 x 3 @ same weight increase from last week)

Fitness
Metcon (Time)
1-2-3-4-5-6-7-8

Russian KBS
Ring Row or Jumping Pull Up

Level 1
Metcon (Time)
1-2-3-4-5-6-7-8-9-10

KBS(53/35)
Pull Ups

Level 2
Vice Grip (Time)
1-2-3-4-5-6-7-8-9-10

KBS(70/44)
Chest-to-Bar Pull Ups

CrossFit WOD, June 1, 2019

06/01/2019
GREAT JOB on MURPH!

Yoga this week is canceled while the lovely Thelma is traveling!
See you all back on the mat the following week!

Metcon (AMRAP – Reps)
(10)AMRAP

1 Mile Run

Remaining Time Max

Push Jerk(135/95)

-REST 3 Minutes-

(7)AMRAP

800m Run

Remaining Time Max Power Snatch(115/75)

-REST 3 Minutes-

(4)AMRAP

400m Run

Remaining Time Max Thrusters(95/65)

CrossFit WOD, May 31, 2019

05/31/2019
GREAT JOB on MURPH!

Yoga this week is canceled while the lovely Thelma is traveling!
See you all back on the mat the following week!

20 Rep Max Back Squat (increase weight from last week)
20 rep without dropping or racking.

Fitness
Metcon (Time)
15-12-9

Hang Squat Clean
Box Dips

Level 1
Metcon (Time)
21-15-9

Squat Clean(95/65)
Ring Dips

Level 2
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

CrossFit WOD, May 30, 2019

05/30/2019

Fitness
Metcon (Time)
30-20-10

Lunges
KB SDHP
Step Ups

Level 1
Metcon (Time)
For Time:

42-30-18

Overhead Plate Lunges(35/15)
SDHP(75/55)
Plate Hug Step Ups(35/15)

Level 2
Party Favor (Time)
For Time:

42-30-18

Overhead Plate Lunges(45/25)
Sumo Deadlift High Pull(95/65)
Plate Hug Step Ups(24/20)