WOD

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25
May

Tuesday May 26th 2020

Warm up

400m row or run

3 rounds

10 leg kicks

10 goodmornings PVC

10 Passthroughs

WOD:

AMRAP 4 MIN:

3 Rounds:

12 Deadlifts (95/65)

9 Overhead Squats (95/65)

6 Hang Power Snatches (95/65)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4 MIN:

2 Rounds:

12 Deadlifts (115/85)

9 Overhead Squats (115/85)

6 Hang Power Snatches (115/85)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4 MIN:

1 Round:

12 Deadlifts (135/95)

9 Overhead Squats (135/95)

6 Hang Power Snatches (135/95)

Max Calorie Row with Time Remaining

Minimal Equipment:

Sub Barbell for DB or KB

Sub Row for max burpees

No Equipment:

Sub Barbell for ODD OBJECT

24
May

Monday May 25th 2020

Heat times for tomorrow (register on Wodify)

7am

8:15am

9:30am

10:45am

12pm

1:15pm

Murph

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.
To learn more about Murph click here

22
May

Saturday May 23rd 2020

Boulder CrossFit – CrossFit

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1 reps of

Overhead Squats

Barbell facing burpees

AB mat situps

21
May

Friday May 22nd 2020

Warm up

3 rounds

5 presses per arm

10 box step ups

10 pushups

10 shoulder taps

Strength: Push Jerk (work to a heavy set of 3)

WOD:

13 MIN AMRAP

20 Kettlebell Swings (53/35/26)

15 Box Jumps (24″/20/16)

10 Toes to Bar

5 Push Presses (135/95/65)

Minimal Equipment: Sub Barbell for KB or DB 1 or 2

No Equipment: Sub barbell for ODD OBJECT

20
May

Thursday May 21st 2020

Conditioning:

For Time:

24/21/18 Calorie Bike

24/21/18 Calorie Row

50 Walking Lunges

200m Run

21/18/15 Calorie Bike,

21/18/15 Calorie Row

30 Walking Lunges

200M Run

18/15/12 Calorie Bike,

18/15/12 Calorie Row

30 Walking Lunge

200m Run

15/12/9 Calorie Bike,

15/12/9 Calorie Row

30 Walking Lunge

200m Run

12/9/6 Calorie Bike

12/9/6 Calorie Row

30 walking lunges

200m run

35 min time cap*

Minimal/No Equipment: Sub the row and bike for a 800m run with 60 lunges ie:

5 rounds for time:

800m run

50 walking lunges

19
May

Wednesday May 20th 2020

Warm up

2 rounds

400m row or run

10 squats

10 downdogs

10 leg kicks

AMRAP 5 MIN:

Buy-In: 50 Wallballs 20/14/10

12 Deadlifts (185/135/95)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs 20/14/20

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5 mins

Buy-In: 20 Wallballs 20/14/10

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

Score is total reps per round

Minimal Equipmnent: Sub Barbell for 2 DB OR 2 KB

No Equipment:

Sub Barbell for ODD OBJECT

Do regular burpees

18
May

Tuesday May 19th 2020

Warm Up

10 min EMOM

Min 1: 50 Jump rope

Min 2: 5 pushups and 5 situps

Stregnth: Hang Power Clean work to a heavy set of 2

WOD:

AMRAP 10 mins

30 Double Unders

10 Hang Power Cleans (135/95/65)

30 Double Unders

10 Push Jerks (135/95/65)

Minimal Equipment:

Sub Barbell for 1 KB or DB

No Equipment:

Sub Barbell for ODD OBJECT.

17
May

Monday May 18th 2020

Warm up

3 rounds

200m run

15 airsquats

10 pass throughs

15 pushups

Strength: Front Squat 3×3

WOD: On the 5:00 minx 3 rounds

15 pullups

400m Run

15 Goblet Squats 53/35/26lb

Minimal Equipment:

Sub Pullups for Bent over rows

No Equipment:

Sub Pullups and Goblet Squats for ODD OBJECT

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