Monthly Archives: May 2019

5/20/19

20
May
2019
WU:
Abs tabata of:
Russian twists
Sit-ups
Hip-ups
Hollow hold
 
Strength:
1) Warm up to 103% of 1RM back squat
2) Every 90 seconds for 10 rounds, 1 back squat @ 103% of 1 RM
 
Cond:
AMRAP 16
3 HSPU
16 single arm OH DB lunges
*Every round, add +3 HSPU
 
RX: 50/35
S1: 35/25
S2: 25/15
 
WODs

5/17/19

17
May
2019

WU:
15 PVC squat cleans (3 sec. pause at bottom)
1 lap

Strength:
1) Warm up to 100% of 1RM front squat
2) Every 90 seconds for 10 rounds, 1 front squat @ 100% of 1RM

Cond:
For time
10-9-8-7-6-5-4-3-2-1
Push press
Bar-facing burpees

RX: 75/55
S1: 55/45
S2: 45/35

WODs

5/16/19

16
May
2019
Strength/Recovery/Make-up
 
1) EMOM 10
1 strict pull-up with max weight
 
 
2) Strength make-ups
 
 
3)Stretch/crossover symmetry
WODs

5/15/19

15
May
2019
WU:
3 rounds
12 KB swings
6 inch worms
 
Strength:
1) Warm up to 100% of 1RM deadlift
2) Every 2 minutes for 10 rounds, 1 deadlift at 100% of 1RM
 
Cond:
Tabata x 3 for reps:
Push-ups
TTB
Wallballs 20/14
 
S: knee pushups, K2E/sit-ups, wallballs 14/10
 
*The tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Each movement in this workout will have 8 intervals
WODs

5/14/19

14
May
2019
WU:
AMRAP 5
10 DU/20 SU
10 ring rows
10 scap pull-ups
 
Strength:
1) Warm up to 100% of 1RM strict press
2) Every 90 seconds for 10 rounds, 1 strict press at 100% of 1RM
 
Cond:
"Hey Buddy"
Buy-in: 1 lap
Then, 5 rounds of:
10 lunges
10 air squats
10 sit-ups
8 burpees
Cash out: 1 lap
 
*Hero WOD in honor of Patrolman Mark Goodell
WODs

5/13/19

13
May
2019
WU:
30 snatch balance
 
Strength:
1) Warm up to 100% of 1RM back squat
2) Every 90 seconds for 10 rounds, 1 back squat at 100% of 1RM
 
Cond:
"Grace" For time:
30 clean and jerks
 
RX: 135/95
S1: 95/65
S2: 65/45
WODs

5/11/19

11
May
2019

Partner WOD

2000m shared row
100 alternating burpees
WODs

5/10/19

10
May
2019
WU:
3 rounds
10 air squats
5 burpees
 
Strength:
1) Warm up to 98% of 1RM front squat
2) Every 90 seconds for 10 rounds, 1 FS @ 98% of 1RM
 
Cond:
CrossFit Open 17.1
For time:
10 DB snatches
15 burpee box jump-overs
20 DB snatches
15 burpee box jump-overs
30 DB snatches
15 burpee box jump-overs
40 DB snatches
15 burpee box jump-overs
50 DB snatches
15 burpee box jump-overs
 
*20 minute time cap
 
RX: 50/35, 24"/20"
S1: 35/20, 20"/20" box step-ups ok
 
WODs

5/09/19

09
May
2019
Strength/Recovery/Make-up
 
1) EMOM 10
1 strict pull-up with max weight
 
2) Strength make-ups
 
3)Team stretch
WODs

5/08/19

08
May
2019
WU:
Row 500m
20 good mornings
 
Strength:
1) Warm up to 98% of 1RM deadlift
2) Every 2 minutes for 10 rounds, 1 deadlift @ 98% of 1RM
 
Cond:
AMRAP 7
50 DU (100 SU)
5 HSPU
 
WODs