CrossFit WOD, June 4, 2018

180604 (mental toughness) Warm-up Warm-up coach led Metcon Back Squat (10-10-10) 60-65% across Metcon Metcon (Time) 45 med ball cleans (20/14) 45 db s2oh L (50/35) 45 db s2oh R 45 wall balls 45 burpees over db 1 mile run Mobility and...

CrossFit WOD, June 1, 2018

180601 (competition) Warm-up Warm-up coach led Back Squat (5×1) climbing Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 5 t2b 10 db snatch (50/35) 15 lunges Mobility and Recovery Metcon (Time) 40...

CrossFit WOD, May 31, 2018

180531 (practice) Warm-up Warm-up coach led Metcon Deadlift (3-3-3-3-3-3) 70% across Metcon Metcon (Time) 4RFT 4 hspu 400m run 40 Russian swings (53/35) Mobility and...

CrossFit WOD, May 30, 2018

180530 (practice) Warm-up Warm-up coach led Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 30 sit-ups 30 double unders Metcon Metcon (Time) 20 hang power cleans (115/80) 20 front squats 20 push jerks 20 back squats 2 burpees EMOM including the start of the...

CrossFit WOD, May 29, 2018

180529 (competition) Warm-up Warm-up coach led Metcon Back Squat (7-7-7-7-7) climbing Shoulder Press (3-3-3-3-3) climbing Metcon Metcon (Time) 21-15-9 wall balls (20/14) box jumps (24/20) Mobility and...

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,...

CrossFit WOD, May 25, 2018

180525 (practice) Warm-up Warm-up coach led Metcon Deadlift (2-2-2-2) 90% ACROSS Metcon Metcon (Time) 3RFT 800m run 10 box jumps (30/24) 10 hspu 10 burpee pull-ups Mobility and...

CrossFit WOD, May 24, 2018

180524 (mental toughness) Warm-up Warm-up coach led Metcon Front Squat (5-5-5-5-5) climbing Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score...

CrossFit WOD, May 23, 2018

180523 (practice) Warm-up Warm-up coach led Metcon Back Squat (15 minutes to find a 10RM) Metcon Metcon (AMRAP – Rounds) EMOM 15 4 deadlifts (135/95) 3 hang power cleans 2 push press Mobility and...

CrossFit WOD, May 22, 2018

180522 (practice) Warm-up Warm-up coach led Metcon Shoulder Press (5-5-5-5-5 ) 60-70% across Metcon Metcon (Time) 27-21-15-9-3 sdhp (75/53) double unders sit-ups Mobility and...

CrossFit WOD, May 21, 2018

180521 (competition) Warm-up Warm-up coach led Metcon Back Rack Lunge (5×10) 5 each leg, alternating, use 30-35% of your back squat Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55...