CrossFit727

CrossFit WOD, May 14, 2023

May 13, 2023 by CrossFit727

CrossFit – Sun, May 14

Warm-Up

AMRAP x 4 MINUTES10/8 Cal Bike8 Scap Push-Ups4 Tempo Push-Ups (1111)8 KB Deadlifts Into… AMRAP x 4 MINUTES10/8 Cal Bike8 Glute Bridge-Ups4/4 KB Floor Press8 KB Russian Swings

Strength – All

Bench Press (10-8-6)

*Start Mod-Light and Build toward Mod-Heavy (Score is Weight)

Workout – Performance

Metcon

EMOM x 16 MINUTESMIN 1&2 – 35/25 Cal BikeMIN 3 – Max Russian KB Swings (53/35)MIN 4 – Rest (Score is Reps) KG KB: (24/16)

Workout – Fitness

Metcon

EMOM x 16 MINUTESMIN 1&2 – 25/20 Cal BikeMIN 3 – Max Russian KB Swings (35/26)MIN 4 – Rest (Score is Reps) KG KB: (16/12)

Optional Cool Down

Metcon

2-3 SETS FOR QUALITY20 Alt. KB Horn Taps10 Alt. Groiners w/Twist*5 Up Dog to Down Dogs -Rest as Needed b/t Setes- *Option to straighten the front leg after the Groiner. (No Measure)

CrossFit WOD, May 13, 2023

May 12, 2023 by CrossFit727

CrossFit – Sat, May 13

Warm-Up

1 ROUND250/200m Row10 Step-Ups10 Med Ball Ground to Overhead10 Ring Rows Into… 2 ROUNDS250/200m Row5/5 Single Leg Step-Up10 Med Ball Front Squats10 Med Ball Push Press10 False Grip Ring Rows

Skill – Performance

Metcon

ON A 8:00 RUNNING CLOCK…Practice Banded Low Ring Strict Muscle-Ups* *Focus on fast sit-through on rings & a slow negative. (No Measure) Week 7 of 9 Strict Gymnastics

Skill – Fitness

Metcon

ON A 8:00 RUNNING CLOCK…Practice Strict Chin-Ups* *Focus on slow negatives & full arm extension at bottom. (No Measure) Week 7 of 9 Strict Gymnastics

Workout – Performance

“ON A-MOTHER LEVEL”

FOR TIME
1000/800m Row
60 Wall Balls (20/14)
40 Wall Ball Step-Ups (24/20)*
20 Ring Muscle-Ups
40 WB Step-Ups (24/20)*
60 Wall Balls
1000/800m Row

*Hold WB any way above waist.

(Score is Time)

KG WB: (9/6)

*NOTE: W.O.W. this is our pick for epic workout of the week!

Workout – Fitness

“ON A-MOTHER LEVEL (FITNESS)”

FOR TIME
750/500m Row
50 Wall Balls (14/10)
40 Wall Ball Box Step-Ups (20)*
25 Burpee Pull-Ups
40 WB Box Step-Ups (20)*
50 Wall Balls
750/500m Row

*Hold WB any way above waist.

(Score is Time)

KG WB: (6/5)

*NOTE: W.O.W. this is our pick for epic workout of the week!

Partner Workout Option

Metcon

IN TEAMS OF 2… AMRAP x 20 MINUTES*1000/800m Row80 Wall Balls (20/14)60 Wall Ball Step-Ups (24/20)*30 Ring or Bar Muscle-Ups *Hold WB any way above waist. Partners alternate every 250m on row. P1 works while P2 rests, split all other work as needed. (Score is Rounds + Reps) KG WB: (9/6)

Optional Cool Down

Metcon

EMOM x 9 MINUTESMIN 1 – :45 Glute Bridge Hold on RowerMIN 2 – :25/:25 Couch Stretch against Box or WallMIN 3 – :45 Foam Roll (No Measure)

CrossFit WOD, May 12, 2023

May 11, 2023 by CrossFit727

CrossFit – Fri, May 12

Warm-Up

AMRAP x 7 MINUTES30 Single Unders*5 Tuck Rocks + 5 Hollow Rocks10 Good Mornings5 Below the Knee Deadlifts + 5 Deadlifts10 Kip Swings *At the 4:00 mark switch to 15 Double Unders/Double Under attempts

Strength – All

Deadlift (1×5 @65%

1×5 @75%

1×5+ @85%)

*Based off of 90% of Heavy 1-Rep (Score is Weight) Week 2 of 6 Wendler

Workout – Performance

Metcon

5 SETSAMRAP x 3 MINUTES3 TNG Deadlift (Athlete Choice)*5 Toes to Bar15 Double Unders -Rest 1:00 b/t Rounds- *Options for Deadlift…(225/155)(255/175)(275/185) (Score is Total Rounds + Reps) KG BB1: (100/70)KG BB2: (115/79)KG BB3: (125/85)

Workout – Fitness

Metcon

5 SETSAMRAP x 3 MINUTES3 TNG Deadlift (Athlete Choice)*5 Hanging Knee Raise25 Single Unders -Rest 1:00 b/t Rounds- *Options for Deadlift…(155/105)(175/115)(185/135) (Score is Total Rounds + Reps) KG BB1: (70/47.5)KG BB2: (79/52.5)KG BB3: (85/60)

Extra Credit Murph Prep – Day 2

Metcon

CONDITIONING + STRENGTH 800m Run Into… 10 ROUNDS5 Pull-Ups10 Push-Ups15 Air Squats Into… 800m Run *Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle ""Half Murph."" This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take. (No Measure)

CrossFit WOD, May 11, 2023

May 10, 2023 by CrossFit727

CrossFit – Thu, May 11

Warm-Up

2 ROUNDS5 Inch Worm + Push-Up20 KB Flutter Kicks10 Elbow Punches5 OH Press Into… 2 ROUNDS5 Up-Downs*5 Slow Supine KB Pullover (:03 Descent)5 Muscle Clean5 Push Press *Round 2 perform Burpees

Strength – All

Push Press (1×5 @65%

1×5 @75%

1×5+ @85%)

*Based off of 90% of Heavy 1-Rep (Score is Weight) Week 2 of 6 Wendler

Workout – Performance

Metcon

EMOM x 12 MINUTESMIN 1 – 5 Burpees + 3 Shoulder to Overhead (135/95)MIN 2 – 5 Burpees + 4 Shoulder to OverheadMIN 3 – 5 Burpees + 5 Shoulder to OverheadAnd so on… *Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the rep scheme 3 rounds prior to failure. EX: Did not complete MIN 7. Took MIN 8 off, then started back on MIN 9 w/ 5 Burpees + 4 S2OH. (Score is Rounds Completed) KG BB:(60/42.5)

Workout – Fitness

Metcon

EMOM x 12 MINUTESMIN 1 – 3 Burpees + 3 Shoulder to Overhead (95/65)MIN 2 – 3 Burpees + 4 Shoulder to OverheadMIN 3 – 3 Burpees+ 5 Shoulder to OverheadAnd so on… *Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the rep scheme 3 rounds prior to failure. EX: Did not complete MIN 7. Took MIN 8 off, then started back on MIN 9 w/ 3 Burpees + 4 S2OH. (Score is Rounds Completed) KG BB: (42.5/30)

Optional Cool Down

Metcon

2-3 SETS FOR QUALITY*10 Prone Ts10 Prone External Rotations10 Prone Snow Angels -Rest as Needed b/t Sets- *Option to use small, LIGHT plates. (No Measure)

CrossFit WOD, May 10, 2023

May 9, 2023 by CrossFit727

CrossFit – Wed, May 10

Warm-Up

Part 1) RUNNING WARM-UP (5:00 CAP) 200m RUN (Moderate Pace)Into…25’ High Kicks25’ Samson Lunge25’ Ankle Roll Outs25’ High Knees25’ Butt KickersInto..200m RUN (Hard Pace) Part 2) MOVEMENT WARM-UP AMRAP x 5 MINUTES4 Lunge + Lunge + Air Squat5 Slamball Ground to Overhead6 Quad Heel Taps7 Up-Downs

Workout – Performance

Metcon

ON A 30:00 RUNNING CLOCK…1 Mile Run -Immediately Into- 8 ROUNDS10 DB or KB Alt. Farmers Lunges (50/35)*15 Sit-Ups20 Slam Balls (30/20) -Immediately Into- Max Cal Bike or Row w/ Time Remaining… *Option to use KBs (53/35) (Score is Total Cals) KG DB: (22.5/15)KG KB: (24/16)KG SB: (15/10)

Workout – Fitness

Metcon

ON A 30:00 RUNNING CLOCK…1200m Run -Immediately Into- 8 ROUNDS8 DB or KB Alt. Farmers Lunges (35/20)*12 Sit-Ups16 Slam Balls (20/10) -Immediately Into- Max Cal Bike or Row w/ Time Remaining… *Option to use KBs (35/26) (Score is Total Cals) KG DB: (15/10)KG KB: (16/12)KG SB: (10/5)

Optional Cool Down

Metcon

EMOM x 9 MINUTESMIN 1 – :25/:25 Foot SmashMIN 2 – :25/:25 Calf SmashMIN 3 – :50 Child’s Pose (No Measure)

CrossFit WOD, May 9, 2023

May 8, 2023 by CrossFit727

CrossFit – Tue, May 9

Warm-Up

HALF TABATA (4 SETS → :20 HARD EFFORT // :10 EZ EFFORT)Cardio of Choice Into… 2 ROUNDS*10 SLOW Alt. Plank Shoulder Taps → 5 Plank Walk Outs**10 Alt. DB Deadlift → 10/10 DB Arnold Press10 Alt. Step-Ups → 5 Vertical Jumps + 5 Tuck Jumps20 Alt. Deadbugs → 20 Hollow Rocks *Arrows indicate movement change for the 2nd round.**Starting in a tall plank position, walk hands out as far as you are able to maintain a hollow position (ribs tucked). Then walk the hands back underneath shoulders.

Strength – All

Metcon

EMOM x 8 MINUTESMIN 1 – :45 Seated DB 1+1/2 Shoulder Press (Athlete Choice, Mod)*MIN 2 – :45 Hollow Hold or Tuck Hold *DBs start in pressed out overhead position. 1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead. (Score is Weight) Week 7 of 9 Strict Gymnastics

Workout – Performance

Metcon

3 SETSON A 4:00 RUNNING CLOCK…3 Wall Walks20 Alt. DB Snatch (50/35)25 Box Jumps (24/20)Max Strict HSPU in Remaining Time… -Rest 2:00 b/t Sets- (Score is Lowest Reps) KG DB: (22.5/15)

Workout – Fitness

Metcon

3 SETSON A 4:00 RUNNING CLOCK…3 Half Wall Walks*20 Alt. DB Snatch (35/20)20 Box Jumps (20)Quality Reps of Pike HSPU in Remaining Time… *Climb feet 1/2 way up the wall and take 1-2 steps back with hands to complete the rep. -Rest 2:00 b/t Sets- (Score is Lowest Reps) KG DB: (15/10)

Optional Cool Down

Metcon

2-3 SETS FOR QUALITY5/5 Side Lying Open Books5/5 DB Upright Rows:30 Box Prayer Stretch -Rest as Needed b/t Sets- (No Measure)

CrossFit WOD, May 8, 2023

May 7, 2023 by CrossFit727

CrossFit – Mon, May 8

Warm-Up

1 ROUND10 Alt. Cossack Squats8 Alt. Groiners + Twist6 Bootstrappers6 Alt. Samson Lunges -Into- AMRAP x 4 MINUTES10 Up-Downs10 Staggered Stance Air Squats*8 Slow Air Squats6 Jumping Air Squats *Complete 5 reps w/ right foot forward, 5 w/ left foot forward.

Strength – All

Back Squat (1×5 @65%

1×5 @75%

1×5+ @85%)

*Based off of 90% of Heavy 1-Rep (Score is Weight) Week 2 of 6 Wendler

Workout – Performance

Metcon

AMRAP x 8 MINUTES1-2-3 and so on…Hang Squat Cleans (155/105)2-4-6 and so on…Up-Down Over Bar (Score is Total Reps) KG BB: (70/47.5)

Workout – Fitness

Metcon

AMRAP x 8 MINUTES1-2-3 and so on…Hang Power Clean (115/75)2-4-6 and so on…Up-Down Over Bar (Score is Total Reps) KG BB: (52.5/35)

Extra Credit Murph Prep – Day 1

Metcon

CONDITIONING 3 SETS*800m Run -Rest 2:00 b/t Sets- *Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first. (No Measure) STRENGTH FOR QUALITY*50 Pull-Ups100 Push-Ups***150 Air Squats *Partition any way to complete all 250 reps.**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.***Option to complete Knee Push-Ups or Push-Up to a Box. (No Measure)

CrossFit WOD, May 7, 2023

May 6, 2023 by CrossFit727

CrossFit – Sun, May 7

Warm-Up

4 ROUNDS*:45 Row (SPM 25-27) → (SPM 27-30) → (SPM 30-32) → EZ Pace10 Alt. Cossack Squats → 10 Kang Squats → 10/10 Ankle Rotations → 10/10 Forward Leg SwingsA March Drill** → B March Drill*** → Lateral Shuffles → Shuttle Run *For the running drills, athletes will perform the movements 25’ out and 25’ back.**Walking High Knees. Move slow and w/ a slight pause at the top of the high knee.***At the top of the High Knee, extend the leg out to extend/ stretch the hamstring, bring the leg back in and repeat on the opposite side.

Workout – Performance

Metcon

EVERY 2:00 x 6 SETS25/20 Cal RowMax 50′ Shuttle Runs* *25′ out and 25′ back. -Rest 1:30 b/t Sets- (Score is Lowest Round of 25′ Shuttle Runs)

Workout – Fitness

Metcon

EVERY 2:00 x 6 SETS20/15 Cal RowMax 50′ Shuttle Runs* *25′ out and 25′ back. -Rest 1:30 b/t Sets- (Score is Lowest Round of 25′ Shuttle Runs)

Finisher

Metcon

3 SETS30 DB Chest Flyes*20 DB Twisting Curls10 Banded KB Curls -Rest As Needed b/t Sets- *Complete on floor. (No Measure)

CrossFit WOD, May 6, 2023

May 5, 2023 by CrossFit727

CrossFit – Sat, May 6

Warm-Up

2 SETS20 Single Unders10 Bootstrap Squats5/5 Med Ball Around the Worlds10 Slow Push-Ups Into… 2 SETS20 Single-Single-Doubles10 Med Ball Front Squats10 Med Ball Push Press10 Ring Rows Into… OPTIONAL MOBILITY5/5 Groiners w/Twist5/5 Moose Antlers5/5 Scorpion Stretch:30/:30 Elevated Calf Stretch

Strength – Performance

Metcon

EMOM x 9 MINUTESMIN 1 – :40 Slow Feet Elevated Ring RowsMIN 2 – :40 Hollow RocksMIN 3 – :40 Double Under or Crossover Practice (No Measure) Week 6 of 9 Strict Gymnastics

Strength – Fitness

Metcon

EMOM x 9 MINUTESMIN 1 – :40 Slow Ring RowsMIN 2 – :40 Tuck Hold or RocksMIN 3 – :40 Single or Double Under Practice (No Measure) Week 6 of 9 Strict Gymnastics

Workout – Performance

Metcon

ON A 15:00 RUNNING CLOCK…150 Double Unders Then AMRAP in Remaining Time of: 15 Wall Ball (20/14)15 Burpees15 Chest to Bar Pull-Ups (Score is Rounds + Reps) KB WB: (9/6)

Workout – Fitness

Metcon

ON A 15:00 RUNNING CLOCK…250 Single Unders Then AMRAP in Remaining Time of: 15 Wall Ball (14/10)10 Burpees15 Jumping Pull-Ups (Score is Rounds + Reps) KB WB: (6/5)

Partner Workout Option

Metcon

IN TEAMS OF 2… ON A 20:00 RUNNING CLOCK…*200 Double Unders Then AMRAP in Remaining Time of: 10 Wall Ball (20/14)10 Burpees10 Pull-Ups *For Double Under buy in P1 works while P2 rests…split the 200 reps as needed. In the AMRAP, partners will complete every other movement in order. Ex: P1 does 10 Wall Balls, P2 completes 10 Burpees, P1 completes 10 Pull-Ups, etc. P1 works While P2 rests. (Score is Rounds + Reps) KB WB: (9/6)

Optional Cool Down

2-3 SETS FOR QUALITY

5 As w/Light Weight5 Ts w/Light Weight5 Ys w/Light Weight10 SLOW Arm Haulers1:00 Foam Roll or Couch Stretch -Rest as Needed b/t Sets- (No Measure)

CrossFit WOD, May 5, 2023

May 4, 2023 by CrossFit727

CrossFit – Fri, May 5

Warm-Up

AMRAP x 3 MINUTES5 Good Mornings5/5 SL Glute Bridge-Ups5 Strict Press w/Empty Barbell INTO.. AMRAP x 4 MINUTES5 Above the Knee Deadlifts5 Hang Muscle Cleans5 Push Press w/Empty Barbell5 Cat Cows

Strength – All

Deadlift (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep )

(Score is Weight) Week 1 of 6 Wendler

Workout – Performance

“GUAC IS EXTRA”

EMOM x 10 MINUTES
4 Deadlifts (Athlete Choice, Mod-Heavy)*
3 Hang Power Cleans
2 Push Jerk

*Goal is to perform all 9 movements unbroken at or above the weight you would use for the DT Workout (155/105).

(Score is Weight)

NOTE: W.O.W. this is our pick for epic workout of the week!

Workout – Fitness

“GUAC IS EXTRA (FITNESS)”

EMOM x 10 MINUTES
4 Deadlifts (Athlete Choice, Mod)*
3 Hang Power Cleans
2 Push Jerk or Push Press

**Goal is to perform all 9 movements unbroken at or above the weight you would use for the Fitness version of DT Workout (115/75).

(Score is Weight)

NOTE: W.O.W. this is our pick for epic workout of the week!

Optional Cool Down

2-3 SETS FOR QUALITY

3 Jefferson Curls at Bodyweight6 Alt. Wrist Circles3/3 SLOW Moose Antlers1:00 Rebound Pose -Rest as Needed b/t Sets- (No Measure)

CrossFit 727

Author: CrossFit727

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