CrossFit WOD, May 27, 2020

Wednesay Front Squat (3-3-3-3-3-3 (every 90 sec increasing) ) May do 3 squat cleans if doing in workout If doing with lighter weight or limited equipment Do 6 each side front loaded step back lunge Metcon (Time) 5 rounds for time 400 m run 6 squat cleans or 10 squats Read more…

CrossFit WOD, May 22, 2020

Friday Metcon (Time) 10 down to 1 Ground to overhead (155/105) Burpees 100 m sprint Ground to overhead Should be on the challenging side If only have limited equip or light weight use a 20-2 rep scheme for ground to overhead DB – do alt dB snatches KB- American KB Read more…

CrossFit WOD, May 20, 2020

Wednesday Warm-up 2 rounds 5 step ups or back lunges each leg 10’push ups 10’air squats 10 good mornings Stretch as needed Metcon (AMRAP – Reps) 24 min Amrap 30 wall balls 20 hand stand push ups 30 russian kb swings 20 pistols (10L/10R) Wall Balls Light weight thrusters Odd Read more…

CrossFit WOD, May 19, 2020

Tuesday https://youtu.be/jhoR69yNQ8w Metcon Warm up EMOM x 6 mins 3 push ups + pass through 5 sit ups 7 air squats Stretch out overhead Couch stretch Spider-Man + hip rise Metcon (AMRAP – Rounds and Reps) Every 3:00 mins 2 rounds 8 overhead squats 8 toes to bar/sit ups Rest Read more…

CrossFit WOD, May 18, 2020

Monday Metcon (Time) 6 rounds for time 12 Deadlift 155/105 9 Hang power clean 6 Burpee 3 Thruster 50 double under Workout is meant to have challenging weight If not able to double or triple loaded movements Hang power clean modify to Russian KB swings with kB SA hpc (do Read more…

CrossFit WOD, May 16, 2020

Saturday Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135# In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007 May change squat to any of the following: front squat Goblet squat Overhead squat Odd Object squat Read more…