Crossfit 5/31/18
Bench Press (5 x 8)
Metcon (Time)
27-21-15-9
Toes to Bar
After each round:
20/14 Cal Row
20 Yard OH Walking Lunge (45/25)
After EACH round…yes, that includes the last round
Crossfit 5/30/18
Metcon (AMRAP – Reps)
1:30 amrap
21/15 Calorie Assault Bike, Max Ring Muscle Ups
Rest 1:30
Metcon (AMRAP – Reps)
1:30 amrap
18/12 Calorie Assault Bike, Max Ring Muscle Ups
Rest 1:30
Metcon (AMRAP – Reps)
1:30 amrap
15/10 Calorie Assault Bike, Max Ring Muscle Ups
–sub bar muscle ups–
–if you cannot do bar muscle ups, do c2b in round 1, regular pullups in round 2, and dips in round 3
Metcon (AMRAP – Rounds and Reps)
15 min amrap
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
FIRE 5/30/18
Metcon (Calories)
10:00 emom
Odd = :40 bike fast
Even = :20 hollow rocks or :30 hold
Even = :20 hollow rocks or :30 hold
Score is total cals on bike
Metcon (AMRAP – Rounds and Reps)
15 min amrap
15 rkbs
2 x 30 yard shuttle sprint
15 wall balls
30 DU’s or 60 singles
2 x 30 yard shuttle sprint
15 wall balls
30 DU’s or 60 singles
Crossfit 5/29/18
Metcon (AMRAP – Reps)
6 rounds on the 2:00
14 shuttle sprints,
15 yards down = 1
15 yards back = 1
Max effort kipping HSPU
So, a round is 2 minutes long. Working for :90 resting for :30. If the shuttles take you 1 minute, you have 30 seconds to do hspu. Then your rest.
15 yards down = 1
15 yards back = 1
Max effort kipping HSPU
So, a round is 2 minutes long. Working for :90 resting for :30. If the shuttles take you 1 minute, you have 30 seconds to do hspu. Then your rest.
Metcon (Time)
21-15-9
21-15-9:
Deadlifts (225/155)
400 Meter Run
Deadlifts (225/155)
400 Meter Run
FIRE 5/29/18
Metcon (Distance)
Every 1:30 for 8 rounds
:45 row fast
:30’easy
:15 rest
Score is total meters
:45 row fast
:30’easy
:15 rest
Score is total meters
Metcon (Time)
5 rounds for time
200m run
10’hang power cleans
10 lateral jumps over bar
10’hang power cleans
10 lateral jumps over bar
Metcon
Accessory
3 rounds
10 curls
10 lateral raises
10 over unders
10 curls
10 lateral raises
10 over unders
FIRE 5/28/18
Metcon
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP of
10 push ups
15 squats
20 sit ups
400m run (row)
10 push ups
15 squats
20 sit ups
400m run (row)
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.
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.
Crossfit 5/26/18
Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
FIRE 5/26/18
Metcon
Metcon (Calories)
12:00 Emom rotating between:
Min 1 – 1:00 bike
Min 2 – 5 press + 15 yard rack & waiter carry
Min 3 – :40 plank hold
Min 1 – 1:00 bike
Min 2 – 5 press + 15 yard rack & waiter carry
Min 3 – :40 plank hold
Metcon
Metcon (Time)
Every 3:00 for 5 rounds:
250/200m row or 200m run
10 thrusters
8/6 pull ups or rows
250/200m row or 200m run
10 thrusters
8/6 pull ups or rows
record your slowest time
FIRE 5/25/18
Metcon (Time)
Cardio
3 rounds for time
3 rounds for time
500/400m row
400m run
400m run
Rest 3 mins between rounds
Score is total time including rest
Metcon
Strength Circuit emom
Rotate each minute for 3 rounds between:
A. 20/15 ghd sit ups
B. 3 wall walks or :30 HS hold
C. Heel elevated goblet squats
D. 15 yard seal crawl with feet on sliders
A. 20/15 ghd sit ups
B. 3 wall walks or :30 HS hold
C. Heel elevated goblet squats
D. 15 yard seal crawl with feet on sliders
5 sets of 10 per arm
Super set the bench and row.