Work Out of the Day for Crossfit.

WOD 5.19.24

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A. For Time Partner Workout 2 Rounds 50 KB swings 2P/1.5P 50 Shuttle Run – One partner works at a time; switch as needed. – 1 shuttle run = 25 ft down/25 ft back B. For Load Bench Press 3-3-3-3-3+ …

WOD 5.18.24

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"Havana" 25 Minute AMRAP 150 Double Under 50 Push-up 15 Power Clean 84/56  

WOD 5.17.24

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A. For Max Rounds 10 Minute AMRAP 30 Sit-up 15/10 Calorie Row B. For Time 200M Run Rest 1:00 400M Run Rest 2:00 800M Run Rest 3:00 1,600M Run  

WOD 5.16.24

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A. For Time 27-21-15-9 Reps Of Dumbbell Thruster 35/20# Pull-up B. For Load Split Jerk 5-5-5-4-4-4-4-4  

WOD 5.15.24

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A. For Load and Quality 5 Rounds 3 Sandbag Toss Over Bar 1:00 Weighted Static Hold B. For Time 9 Hand-release Push-up 100M Run 15 Hand-release Push-up 200M Run 21 Hand-release Push-up 400M Run 21 Hand-release Push-up 200M…

WOD 5.14.24

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A. For Time 2000M Row B. For Quality 2 Rounds: 1:00 Plank Hold 50 Russian Twist  

WOD 5.13.24

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"CrossFit Total 2" 0:00-10:00 1-rep Max Clean 10:00-20:00 1-rep Max Bench Press 20:00-30:00 1-rep Max Overhead Squat  

WOD 5.12.24

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A. Partner Workout 10 Minute AMRAP Row Calories - Athlete Choice Of Machine - Rower, Bike, Ski Erg - Non-working Partner Holds Plank While Other Partner Rows B. For Load E3MOM x 7 Rounds Weighted Dip 3-3-3-3-3…

WOD 5.11.24

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A. Gymnastics Practice On A 15:00 Minute Clock... From 0:00-5:00: Handstand Walk Practice From 5:00-10:00: AMRAP 5: 1 Skin The Cat 1 Strict Muscle-up From 10:00-15:00: Handstand Walk Practice B. For Time 20 Burpee 100…

WOD 5.10.24

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A. For Time 9-7-5 Reps Of Deadlift Hang Power Clean Front Squat Use 84/56kg Barbell B. For Load Bench Press 5-5-5-5-5+v