CrossFit WOD, May 19, 2020

051920

Metcon (Time)
3 Rounds for time:
60 Double Unders
12 Power Snatch 95/65
50ft HS Walk
Metcon (Time)
3 Rounds for time:
120 Single Unders
12 Goblet Squat Jumps or Broad Jumps
50ft Bear Crawl

CrossFit WOD, May 18, 2020

05182020

Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
8 Burpees
25 ft Single Arm DB OH Walking Lunge 50/35
8 Toes to Bar
25 ft OH Walking Lunge

Every 5 ft of lunge is 1 rep
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
8 Burpees
25 ft OH Walking Lunge
8 V-ups
25 ft OH Walking Lunge

Every 5 ft of lunge is 1 rep

CrossFit WOD, May 15, 2020

05152020

Metcon (4 Rounds for reps)
TABATA

Burpees
Jumping Lunges
Double Unders
Rusian Twists

Score is lowest number of reps in any 1 round.

Weightlifting
Front Squat (10-10-10-10)
Or any weighted squat works

CrossFit WOD, May 14, 2020

05142020

Metcon
10 minute Heavy Carry…

…Then Accumulate 3 minutes in each plank position
– Plank
– Right Side Plank
– Left Side Plank
– Chinese Plank / Bridge

Finish with a 10-minute carry.

CrossFit WOD, May 13, 2020

05132020

Metcon (Time)
7 Rounds for time
5 Strict HSPUs
25 Wall Balls
Metcon (Time)
7 Rounds for time
5 Box pike HSPUs / 10 Incline Pushups
25 broomstick thrusters

Skill
Metcon
3 sets:
10 Pullups
10 Split Squats

CrossFit WOD, May 12, 2020

05122020

Metcon (Time)
4 rounds for time
400 meter run
15-30 deadlifts (weight/gear pending)

Skill
Metcon
3 sets
20 Glute Ham Bridge Leg Extensions
90 second plank

CrossFit WOD, May 11, 2020

05112020

Metcon (Time)
Deck of Death – Complete the Deck for Time by drawing cards from a standard deck plus jokers. Suit determines exercise.
Hearts = pushups
Diamonds = situps
clubs = Squats
Spades = box jump.

Card Value determines the number of reps (Face = 10 Ace = 11, Jokers = 15 Burpees)

CrossFit WOD, May 8, 2020

CHAD

Metcon
β€œCHAD” (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.

Metcon (AMRAP – Reps)
45 minute AMRAP:
Box Step Ups

Take away the ruck sack and just see what work you can get done in 45 minutes. It’s okay to break during and find a box height that allows you to get at least a minute straight of step ups before a break. Don’t do more than 1000…if that’s the case, do Chad πŸ™‚

CrossFit WOD, May 7, 2020

Thursday 05072020

Metcon
IQO Tribute WOD (Time)
For Time:
20 second Plank (IQO 20.1)

20 second Plank
30 Reverse Lunges (IQO 20.2)

20 second Plank
30 Reverse Lunges
40 Butterfly Sit-ups (IQO 20.3)

20 second Plank
30 Reverse Lunges
40 Butterfly Sit-ups
50 Push-ups (IQO 20.4)

20 second Plank
30 Reverse Lunges
40 Butterfly Sit-ups
50 Push-ups
60 Burpees

CrossFit WOD, May 6, 2020

Core Test

Metcon
Durante Core Benchmark (Time)
5 RFT:
10 Hollow Rocks
10 V-ups
10 Tuck Ups
10 second hollow hold
1 minute rest

Do an extended warmup before starting. Maybe add in a 15 minute bike, jog or walk prior πŸ™‚