WOD

06.04.19 TUESDAY

CrossFit STRENGTH/SKILL 1a: Rope Climb ( 5 x 1-2.) – Rx+: L-Sit Rope Climb 1b: Dips (5 x 8-10.) – Rx+: Ring Dips BENCHMARK METCON "Nutshell" For time:25 Burpee Box Jumps (24, 20)50 S20H (135, 95)25 Burpee Box...

06.03.19 MONDAY

CrossFit STRENGTH/SKILL 1Power Snatch + OHS (1 Power Snatch + 3 OHS) BENCHMARK METCON "The Departed" In a 5 Minute Window:500 Meter RowWith the remaining time AMRAP:Squat Snatches (115, 75) Rx+:(135, 95)

06.01.19 SATURDAY

CrossFit METCON AMRAP 30 with a partner:30 Wall balls (20, 14)20 KBS (70, 53)10 Bar Muscle-ups20 Goblet Squats (70, 53)30 Calorie Bike*One person works. Split as desired. Rx+:(30, 20) (88, 70) (Ski Erg Cals)

05.30.19 THURSDAY

CrossFit STRENGTH/SKILL 1: Box Front Squat (10 x 2 @55-65%) 2: Standing High Box Jumps: 8 x 2 BENCHMARK METCON "Tugboat" 2 RFT:25 Power Cleans (115, 75)25 Bar Facing Burpees

05.29.19 WEDNESDAY

CrossFit METCON With a running clock:0:00-10:00Row 250 Meters15 Abmat Sit-ups50 Double UndersRest 30s between Rounds 12:00-20:00Row 250 Meters15 Ground to Overhead with a plate (45, 25)100 Single UndersRest 30s between rounds 22:00-28:00Row 250 Meters10 Walking OH...

05.27.19 MONDAY (Memorial Day MURPH)

"Murph" For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From...

05.25.19 SATURDAY

CrossFit METCON For time in teams of 2:1 Mile Barbell Carry (135/95) 1 Mile Sledpull Powerwalk (moderate-heavy)

05.24.19 FRIDAY

CrossFit STRENGTH/SKILL Push Press + Push Jerk + Split Jerk  (8 x 1 + 1 + 1.) METCON 3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:1a) Barbell Rows1b) Barbell SDHP1c) Barbell Curls1d) Barbell Strict Press1e) Abmat Sit-ups

05.23.19 THURSDAY

CrossFit STRENGTH/SKILL Box Front Squat (10 x 2 @50-60% of Front Squat, every 60s.) BENCHMARK METCON "Fool in the Rain" For time:30-20-10Wallballs (20, 14)21-15-9Deadlifts (225, 155) Rx+:(275, 185) (30, 20#...

05.22.19 WEDNESDAY

CrossFit METCON EMOM 25:Minute 1: 40s Max Reps Hollow RocksMinute 2: 40s Max Calorie RowMinute 3: 40s Max Double UndersMinute 4: 40s Max Calories Bike/RowMinute 5: Rest

05.21.19 TUESDAY

CrossFit STRENGTH/SKILL 1a: Push-ups (3 x Submax.) 1b: Strict Chin-Ups (3 x Submax.) METCON AMRAP 12:12 Burpees9 Single Arm DB Hang Power Snatch each arm (50, 35)6 Single Arm DB Push Press each arm (50, 35)

05.20.19 MONDAY

CrossFit STRENGTH/SKILL 1: Wide Stance Box Squats (Ultra Wide Stance, High Box: 6 x 4) 2) Glute Hip Thrust: 3/5 x 6-8.3) DB 1 1/4 Split Squats: 1/3 x 8 ea.4) Serratus Crunch: 4 x 10.