WODs 220529 - 220604

 5/29 - 6/4

Monday:

"Murph"

For Time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 Mile

*you may partition the pull-ups, push-ups, and squats

If you have a 20lb vest, wear it.

Tuesday

Row 500 Meters

Then,

12-10-8-6-4-2

Devils Press (pick load)

Ring Dips

Then,

Row 500 Meters

Wednesday

20 minute AMRAP

5 Bear Complex* (95/65)

*Power Clean-Front Squat-Shoulder Press-Back Squat-Shoulder Press

10 Lateral Burpees Over Barbell

20 Medicine Ball Sit-ups (20/14)

Thursday

Run 200 Meters

12-9-6-3

Dead-Lift (225/155)

Bench Press (155/105)

Friday

21-15-9 rep rounds for time

Box Jumps (24/20)

Push Press (115/75)

Pull-ups

Saturday

30 minute AMRAP

Partner WOD

P1: 5 Strict Handstand Push-ups

10 Toes To Bar

15 Medicine Ball Cleans (20/14)

P2: Max Calorie Row

WODs 220522 - 220528

 5/22-5/28

Monday

Murph Prep Monday:
10 Minute AMRAP
200m Run
10 Strict Pull-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
20 Push-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
30 Air Squats

*Shamelessly stolen from CrossFit Mayhem

Tuesday

Strength

10 minutes to work up to a heavy

5 Rep Push Press

WOD

5 Rounds For Time

Row 200 Meters

8 Push Presses @75% of what you got for the 5 rep push press today

4 Wall Walks

Wednesday

For Time

6-9-12-9-6

Lateral Burpees Over Barbell

Hang Squat Cleans (135/95)

Chest To Bar Pull-ups

Thursday

4 Rounds- 60 seconds at each station for max reps

Air Bike, Calories

Hip Extensions

DB Bench Press (50/35)

Toes To Bar

*everyone starts on the bike

Friday

4 Rounds Each For Time

10 Strict Handstand Push-ups

15 Dead-lifts (205/135)

20 Wall Balls (20/14)

30 Double-unders 

Rest 2 minutes between rounds

Saturday

Ryan

Five rounds for time of:
7 Ring Muscle-ups
21 Burpees

WODs 220515-220521

WODs 5/15 – 5/21

Monday

Strength

15 minutes

1 RM Front Squat

WOD

21-15-9 rep rounds

Box Jump (24/20)

Push-ups

Pull-ups

Tuesday

Strength

7 minute EMOM

2 Shoulder Presses @ 90%

WOD

3 Rounds For Time

45 Double-unders

15 Sumo Dead-lift High Pull (95/65)

10 Ring Dips

Wednesday

3 Rounds For Time

Row 500 Meters

9 Burpee Box Jumps (24/20)

12 Power Cleans (135/95)

Run 400 Meters

Thursday

Strength

20 minutes

1 RM Dead-lift

WOD

5 minutes Air Bike For Max Calories

Rest 5 minutes

5 minutes Air Bike For Max Calories

Friday

Strength

20 minutes

1 RM Squat Clean

WOD

EMOM for as long as possible

4 Chest To Bar Pull-ups

8 Push-ups

12 Russian Kettlebell Swings (55/35)

Saturday

Scooter

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

WODs 220508 - 220514

 5/8 – 5/14

Monday

Strength

Every 90 seconds for 7 Rounds

2 Front Squats @ 90%

WOD

50-40-30-20-10

Double-unders

25-20-15-10-5

Burpees

Tuesday

Strength

7 minute EMOM

3 Shoulder Presses @ 80% of 1 RM

WOD

3 Rounds For Time

Row 200 Meters

7 Hang Power Snatches (115/75)

7 Ring Muscle-ups

Wednesday

2 Rounds For Time

200 Meter Farmers Carry (pick load)

75 Double-unders

50 Wall Balls

25 Pull-ups

Thursday

Strength

Every 90 seconds for 7 Rounds

2 Dead-lifts @ 90%

WOD

3 Rounds, 60 seconds at each station

Air Bike, Max Calories

Max Rep Alternating Kettlebell Clean & Jerk (55/35)

Max Rep Toes To Bar

Rest 1 minute

Friday

Strength

Every 90 seconds for 7 Rounds

2 Squat Cleans @ 90%

WOD

For Time

Row 2,000 Meters

Saturday

‘Schmalls’

For Time

Run 800 Meters

Then,

2 Rounds

50 Burpees

40 Pull-ups

30 Pistols

20 Kettlebell Swings (55/35)

10 Handstand Push-ups

Then,

Run 800 Meters

WODs 220501 - 220507

 5/1 - 5/7

Monday

Strength

7 minute EMOM

3 Front Squats @ 80% of 1 RM

WOD

4 Rounds For Time

15 Calorie Row

10 Alternating Leg Pistols

5 Bar Muscle-ups

Tuesday

Strength

7 minute EMOM

4 Shoulder Presses @ 70%

WOD

2022 Age Group Quarterfinal Workout 1

3 Rounds For Time

20 Toes To Bar

20 Alternating DB Snatch (70/50) 55+(50/35)

Wednesday

For Time

Run 400 Meters

Then,

21-15-9 Rep Rounds

Pull-ups

DB Bench Presses (pick load)

Then,

Run 400 Meters

Thursday

Strength

7 minute EMOM

3 Dead-lifts @ 80% of 1 RM

WOD

5 Rounds For Time

3 Wall Walks

12 Wall Balls (20/14)

15 Russian Kettlebell Swings (55/35)

Friday

Strength

7 minute EMOM

3 Squat Cleans @ 80% of 1 RM

WOD

10 Minute AMRAP

Air Bike, 10 Calories

5 Burpee Box Jumps (24/20)

5 Man Makers (pick load)

Saturday

Daniel

For time:50 Pull-ups

400 Meter Run

21 Thrusters (95/65)

800 Meter Run

21 Thrusters

400 Meter Run

50 Pull-ups