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Month: May 2018

CrossFit WOD, May 31, 2018

180531

CrossFit WOD, May 30, 2018

180530 Warm-up Shoulder Warm Up Shoulder Press (6 6 3 3 3) 50%, 60%, 70%, 75%, 80% Metcon (Time) Sprint after It! 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Thruster 75/55 *Between each set do 25 Double Unders

CrossFit WOD, May 29, 2018

180529 Warm-up 750 M Row Line Drill Stretching + Warm Up Roll Pecs, Quads, Lats, Calves Fragon, Pancake, T-Spine Stretch 1:00 Metcon Body Building: 3 Rounds :30 LSit 15 Flappy Birds 8 Shoot Throughs 15 Plate Sit Ups Metcon (4 Rounds for reps) 4 x 500 Row Intervals RI :90

CrossFit WOD, May 28, 2018

MEMORIAL DAY MURPH!!! Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Metcon (Time) Teen Murph: 400M Run 10…
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CrossFit WOD, May 27, 2018

180527 Warm-up Run Stretch Metcon Gymnastics Skill Work: 3 rounds not for time – adjust reps within rep range given based on your skill/strength level and rest as needed 20-40 Handstand Weight Shifts 5-15 Bar tuck pull to invert 5-15 Swinging ring pull ups Skill complex Bar: Butterfly progression drill 1: Arch hollow -> lever…
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CrossFit WOD, May 26, 2018

180526 Warm-up 800 M Run Leg Swings, 6 Inch Worms Squat Therapy (4 count down 1 count up) x 20 CJ Demo and Warm up Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Do a complete round of grace with just a barbell, if barbell is too heavy do with PVC pipe.…
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CrossFit WOD, May 25, 2018

180525 Warm-up The Warm Up Metcon (Time) 3 rounds 100M OH Carry 45/25 9 Push Press 15 ring dips 21 HSPU

CrossFit WOD, May 24, 2018

180524 Warm-up Active Recovery Warm Up: 400M Run 4 Inch Worms, 12 Walking Lunges, 15 Good Mornings, 15 Hip Ups 500M Row 10 PVC Pass Through, 10 PVC Press, 10 PVC Pass Through in Squat T-Spine Stretch :30//:15 x 4 Fragon 1:30 ea. Pancake 2:00 Metcon Functional Bodybuilding: 3 Rounds or 12 minutes 30 KB…
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CrossFit WOD, May 23, 2018

180523 Warm-up The Warm Up Bench Press (6 6 6 6 6 ) Superset with the bent over row 50, 60, 70, 75, 80 Bent Over Row (10 10 10 10 10 10 ) use something light and share a barbell Metcon (Time) 5 Rounds 60 Yd Shuttle Sprint (10 Yard increments) 12 Thrusters (95/65)…
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CrossFit WOD, May 22, 2018

180522 Warm-up The Warm Up Metcon (Time) 3 Rounds for time 400M DB Farmer Carry (55/35) 9 strict pull up 15 push up 21 pull ups (butterfly or kipping)