CrossFit WOD, May 18, 2022
5.18.2022Push Jerk (6x3 record heaviest)Nicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 400m Run Max Rep Pull-ups
5.18.2022Push Jerk (6x3 record heaviest)Nicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 400m Run Max Rep Pull-ups
5.17.2022Murph - Memorial Day 7am & 8:30amBack Squat (6x3 record heaviest)Metcon (Time)For Time 20-15-10-5 Push Ups Hang Power Cleans 95/65 (rx+ 135/95)
5.16.2022Deadlift (6x3 build to max)Metcon (AMRAP - Rounds)12 min EMOM 1. 10 bar facing burpees (rx+ 13) 2. 8 Sq clean thrusters 75/55 (rx+ 115/75) [...]
5.15.2022Mobilitylacrosse ball, foam roll hips - then hip stretchesStrengthSumo Squats - 2 sec pause at bottom. 3x5 increase weightMetcon (AMRAP - Rounds and Reps)11 min [...]
5.14.2022Coach Lori's Birthday WodMetcon (Time)45 Hard Buy in - 14 burpees ----- 45 Overhead Squats 75/55 45 Jumping Pull ups 45 Med Ball Sit Ups [...]
5.13.2022Metcon (AMRAP - Rounds)30 min EMOM 1. 100 m Run (rx+ 200) 2. 12 box step ups 35/20" 24/20" (rx+ 50/35) 3. 20 Sit Ups [...]
5.12.2022Shoulder Press (5x5 increase wt)Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
5.11.2022Accessory Work5x5 each: Bulgarian Split Squat Single Leg RDL Banded Sissy Squat NordicsMetcon (Time)4 RFT 20 Wall Balls 20/14 (rx+ 30/20) 10 Burpee Box Jumps [...]
5.10.2022Snatch (5x5 squat snatch record heaviest)Metcon (AMRAP - Rounds and Reps)13 Min AMRAP 8 Power Snatch 75/55 (rx+ 95/65) 10 Push Ups 12 OH Lunge [...]
5.9.2022Hill 600 M for time (Time)hill 6002xs - 2 minute rest record fastestMetcon (AMRAP - Rounds and Reps)4x 3 min AMRAP w/2 min rest 4 [...]