CrossFit 727
Warm-up
Weightlifting
Thruster (3×3)
Metcon
Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
CrossFit WOD, June 4, 2019
Author: CrossFit727
CrossFit WOD, June 3, 2019
CrossFit 727
Warm-up
Strength
Back Squat (5×5)
working weights
* focus on hitting bottom stable
Metcon
Metcon
4 rounds for time
21 hand released push ups
15 KB swing
400M run
15 KB swing
400M run
Legends/ int:
35/25#KB
rx’d
55/35
RX+
70/55
CrossFit WOD, June 1, 2019
CrossFit 727
Warm-up
Metcon
TEAMS of 2
100 KB swings
400M run
100 Barbell thrusters
400 M run
80 burpees
400M run
100 Barbell thrusters
400 M run
100 KB swings
400M run
100 Barbell thrusters
400 M run
80 burpees
400M run
100 Barbell thrusters
400 M run
100 KB swings
legends/int:
35#/26# kb
35#/15# thrusters
RX:
50/35# KB
45#/35# thrusters
RX+
70/55# KB
65#/55# thrusters
CrossFit WOD, May 31, 2019
CROSSFIT 727
Warm-up
Metcon
Metcon
5 ROUNDS
20 wallball 20/14
5 squat snatch
20 wallball 20/14
5 squat snatch
legends/int:
snatch weight: 75/45
snatch weight: 75/45
rx’d:
105/75
rx+
155/105
Metcon
5 rounds
60 double unders
5 clean and jerks
60 double unders
5 clean and jerks
Legends/int:
3:1 singles/ 115/80#
RX:
155/105
RX+
75 double unders
185/125
CrossFit WOD, May 30, 2019
CrossFit 727
Warm-up
Metcon
Metcon
30 min for quality ( No Measure)
.8 Bike
:20 Handstand Hold
15 ring row
20 goblet squats ( perfect form)
500M ski
:20 Handstand Hold
15 ring row
20 goblet squats ( perfect form)
500M ski
* row 400
* ski 250
CrossFit WOD, May 29, 2019
CrossFit 727
Warm-up
Weightlifting
Squat Clean and Jerk (10 sets of 2+1)
10×2+1 on the minute @ or above 70% for 10 min
Metcon
Grace
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
CrossFit WOD, May 28, 2019
CrossFit 727
Warm-up
Metcon
Metcon
21-15-9
Deadlifts 225
Bar facing burpees
Bar facing burpees
Int/ Masters: 185/ 125
Target Time: 6:30
Time Cap: 10:00
Metcon
5 min practice at each station
stretch
hollow rocks
super mans
strict T2B
hollow rocks
super mans
strict T2B
CrossFit WOD, May 27, 2019
CrossFt 727
Warm-up
Metcon
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.
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 WOD, May 25, 2019
CrossFit 727
Warm-up
Metcon
Metcon
3 rounds for Time
65 double unders
15 Kipping HSPU
5 ropes climbs
15 kipping HSPU
65 double unders
rest 3:00 per round
RX+
100 double unders
15 strict HSPU
5 ropes climbs
15 strict HSPU
100 double unders
100 double unders
15 strict HSPU
5 ropes climbs
15 strict HSPU
100 double unders
Target Time: 7:00
Time Cap: 10:00 per round
Int/ Masters:
65 singles
15 dumbbell push press 35/20
10 ring rows
15 DB PP
65 singles
CrossFit WOD, May 24, 2019
CrossFit 727
Warm-up
Weightlifting
Push Press (5×3 )
Work up to a heavy set of 3 for today.
Metcon
Metcon
Complete as many reps as possible in 15 min
1 strict pull up, 2 push ups, 3 air squats
2 strict pull up, 4 push ups, 6 air squats
3 strict pull up, 6 push ups, 9 air squats
4 strict pull up, 8 push ups, 12 air squats
2 strict pull up, 4 push ups, 6 air squats
3 strict pull up, 6 push ups, 9 air squats
4 strict pull up, 8 push ups, 12 air squats
Start at a higher rep count if you think it will allow you to complete more reps in the 15 min.
Ex: 5-10-15, then 6-12-18 etc.
posy starting point, finishing point and total reps completed
use it as a primor for fran.