CrossFit WOD, May 20, 2019

190520Warm-upCoach LedMetconFront Squat (3-3-3-3-3)climbingMetconMetcon (Weight)E2MOM 20 5 front squats (55%) 5 s2oh 10 hand release push-upsMobility and Recovery

CrossFit WOD, May 21, 2019

190521Warm-upCoach LedMetconMetcon (Weight)E2MOM 10 15 Russian swings (53/35) 25′ goblet lungeMetconMetcon (Time)4 Rounds 10 k2e 10 kb sdhp (53/24) 400m run 20 ring rows 20 sit-upsMobility and Recovery

CrossFit WOD, May 22, 2019

190522Warm-upCoach LedMetconShankle Complex (15 minutes to climb to a heavy single)3 hang pulls w/shrugs 1 hang squat clean 2 jerksMobility and Recovery

CrossFit WOD, May 19, 2019

190519MetconMetconMetcon (AMRAP – Rounds and Reps)AMRAP 40 30 burpee box jumps (24/20) 30 sit-ups 30 pull-ups 30 deadlifts (135/95) 30 push-ups 400m run

CrossFit WOD, May 13, 2019

190513Warm-upCoach LedMetconFront Squat (7-5-3-X)7 reps @55%, 5 reps @65%, 3 reps @75%, ME @85%MetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 10 pull-ups 15 push-ups 20 air squats 400m runMobility and Recovery

CrossFit WOD, May 14, 2019

190514Warm-upCoach LedMetconSquat Clean (1-1-1-1-1)10 minutes to find a heavy singleMetconMetcon (Weight)E2MOM 16 4 power cleansThe weight must increase each set. If you fail to increase the weight or do not make 4 reps the rest of the E2MOM will be 15 burpees per...

CrossFit WOD, May 15, 2019

190515Warm-upCoach LedMetconMetcon (Weight)EMOM 6 20 Russian swings (70/53)MetconMetcon (4 Rounds for reps)Tabata: 1: back rack lunges (45) 2: plank hold 3: hollow hold 4: wall sitDo all 8 rounds of a movement before moving on to the next. One minute between...

CrossFit WOD, May 16, 2019

190516Warm-upCoach LedMetconMetcon (5 Rounds for reps)AMRAP 3 5 hspu 10 sit-ups 30 double undersrest 1 minute between roundsMobility and Recovery

CrossFit WOD, May 17, 2019

190517Warm-upCoach LedMetconPush Press (3-3-3-3-3)climbingDeadlift (3-3-3-3-3)climbingMetcon1000m Row (Time)Max Effort 1000m RowMobility and Recovery

CrossFit WOD, May 11, 2019

190511Warm-upCoach LedMetconShoulder Press (3-3-3-3-3)MetconSerey (AMRAP – Rounds and Reps)AMRAP 7 5 split cleans (135/95) 5 t2b 19 push-ups1-Mile Run (Time)Max Effort 1-Mile RunMobility and Recovery

CrossFit WOD, May 8, 2019

190508Warm-upCoach LedMetconShoulder Press (3-3-3-3-3)MetconMetcon (Time)100 double unders 30 pull-ups 30 push-ups 30 air squats 100 double unders 20 pull-ups 20 push-ups 20 air squats 100 double unders 10 pull-ups 10 push-ups 10 air squatsMobility and...