WODs – CrossFit 727

CrossFit WOD, June 3, 2023

June 2, 2023 by CrossFit727

CrossFit – Sat, Jun 3

Warm-Up

1 ROUND:30 Bike (RPE: 5/6)10 Single DB Curls10 Air Squats (:01 pause @ bottom)10 Alt. Lunges Into… 1 ROUND:30 Bike (RPE: 7/8)10 Alt. Single DB Hang Power Cleans10 Goblet Squats10 Alt. Goblet Lunges Into… 1 ROUND:30 Bike (RPE: 9/10)10 DBL DB Hang Power Cleans10 DB Front Squats10 DB Farmer Alt. Lunges

Strength – All

Back Squat (5-5-5)

*Keep weight Light across all sets. This is a Deload Week. (Score is Weight) Week 5 of 6 Wendler

Workout – Performance

Metcon

ON AN 7:00 RUNNING CLOCK…80/60 Cal BikeMax DB Hang Power Cleans (50/35) with Time Remaining… -Rest 2:00- ON A 5:00 RUNNING CLOCK…40/30 Cal Bike20 DB Hang Power CleansMax DB Farmer Lunges with Time Remaining… -Rest 2:00- ON A 3:00 RUNNING CLOCK…20/15 Cal Bike10 DB Hang Power Cleans10 DB Farmer LungesMax DB Front Squats with Time Remaining… (Score is Total Reps of Max DB Movements) KG DB: (22.5/15)

Workout – Fitness

Metcon

ON AN 7:00 RUNNING CLOCK…60/40 Cal BikeMax DB Hang Power Cleans (35/20) with Time Remaining… -Rest 2:00- ON A 5:00 RUNNING CLOCK…30/20 Cal Bike20 DB Hang Power CleansMax DB Farmer Lunges with Time Remaining… -Rest 2:00- ON A 3:00 RUNNING CLOCK…15/12 Cal Bike10 DB Hang Power Cleans10 DB Farmer LungesMax DB Front Squats with Time Remaining… (Score is Total Reps of Max DB Movements) KG DB:(15/10)

Partner Workout Option

Metcon

IN TEAMS OF 2…* ON A 9:00 RUNNING CLOCK…90/70 Cal Bike50 DB Hang Power Cleans (Athlete Choice) *Note time finished. -Rest with Time Remaining- ON AN 7:00 RUNNING CLOCK…50/40 Cal Bike40 DB Hang Power Cleans40 DB Farmer Lunges *Note time finished. -Rest with Time Remaining- ON A 5:00 RUNNING CLOCK…30/25 Cal Bike20 DB Hang Power Cleans20 DB Farmer Lunges20 Front Squat *Note time finished. (Score is Total Time)* *Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time. **P1 works while P2 rests. Split all work as needed.

Optional Cool Down

2-3 SETS FOR QUALITY

1:00/1:00 Couch Stretch 10 Alt. 90-90 Hip Rotations 10 Alt. Scorpions 1:00 Rebound Pose -Rest as Needed b/t Sets- (No Measure)

CrossFit WOD, June 2, 2023

June 1, 2023 by CrossFit727

CrossFit – Fri, Jun 2

Warm-Up

1 ROUND100m Run5/5 Plate Rounds the Worlds10 Up-Downs into…. 1 ROUND100m Run10 Burpees:30 Barbell OH Hold into… 1 ROUND100m Run10 Burpees to Target10 Barbell Strict Press

Strength – All

Push Press (5-5-5)

*Keep weight Light across all sets. This is a Deload Week. (Score is Weight) Week 5 of 6 Wendler

Workout – Performance

Metcon

3 ROUNDS FOR TIME400m Run24 Burpees to Target*12 Shoulder to Overhead (155/105) *Target is 6" above standing reach (Score is Time) KG BB: (70/47.5)

Workout – Fitness

Metcon

3 ROUNDS FOR TIME400m Run18 Burpees to Target*9 Push Press (115/75) *Target is 6" above standing reach (Score is Time) KG BB: (52.5/35)

Optional Cool Down

2-3 SETS FOR QUALITY

1:00 Cool Down Walk5/5 Moose Antlers5 As / Ts / Ys* *1 Rep = A + T + Y. Use LIGHT weight. (No Measure)

CrossFit WOD, June 1, 2023

May 31, 2023 by CrossFit727

CrossFit – Thu, Jun 1

Warm-Up

2 ROUNDS5 Cat Cows10 KB Deadlift10 Scap Pull-Ups10 Alt. V-Ups Into… 1 ROUND5/5 Moose Antlers10 Russian KB Swings10 Kip Swings10 Tuck Ups or V-Ups

Strength – All

Deadlift (5-5-5)

*Keep weight Light across all sets. This is a Deload Week. (Score is Weight) Week 5 of 6 Wendler

Workout – Performance

Metcon

4 SETS*15 Russian KB Swing (53/35)10 Toes to Bar10 TNG Deadlifts (255/175)**10 Toes to Bar15 Russian KB Swing -Rest 1:00 b/t Sets- *Goal is to shoot for unbroken reps of each movement.**Must double overhand grip the barbell. (Score is Slowest Set) KG KB: (24/16)KG BB: (115/79)

Workout – Fitness

Metcon

4 SETS*15 Russian KB Swing (35/26)10 Knees to Chest10 TNG Deadlifts (185/135)**10 Knees to Chest15 Russian KB Swing -Rest 1:00 b/t Sets- *Goal is to shoot for unbroken reps of each movement.**Must double overhand grip the barbell. (Score is Slowest Set) KG KB: (16/12)KG BB: (85/60)

Optional Cool Down

2-3 SETS FOR QUALITY

5/5 Sciatic Nerve Floss10/10 Single Arm Seated Banded Lat Pulldown5/5 Single Arm Wrist Nerve Floss -Rest as Needed b/t Sets- (No Measure)

CrossFit WOD, May 31, 2023

May 30, 2023 by CrossFit727

CrossFit – Wed, May 31

Warm-Up

AMRAP x 6 MINUTES10 Jumping Jacks5/5 Slam Ball Around the Worlds5/5 Slam Ball Single Leg RDLs10 Slam Ball Ground to Overhead INTO… 2 ROUNDS:20/:20 Single Arm Slam Ball Overhead Hold10 Calf Raises20 Alt. Skater Jumps:20 Static Hold (athlete choice – Bar Hang / Wall Sit / Plank Hold)

Skill – All

Metcon

ON AN 8:00 RUNNING CLOCK…Practice one of the below options… *Options:Single UndersDouble UndersTriple UndersCrossover Single Unders (No Measure)

Workout – Performance

Metcon

EMOM x 18 MINUTES*MIN 1&2 – AMRAP of…6 Tall Box Crawl-Overs (Athlete Choice)** + 12 Slam Balls (30/20) + 36 Doubles UndersMIN 3 – :40 Static Hold*** *Pick up where you left off.**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.***Options for Static Hold…Plank HoldWall SitBar Hang (Score is Total Rounds + Reps) KG SB: (15/10)

Workout – Fitness

Metcon

EMOM x 18 MINUTES*MIN 1&2 – AMRAP of…6 Box Crawl Overs (Athlete Choice)** + 12 Slam Balls (20/10) + 60 Single UndersMIN 3 – :40 Static Hold*** *Pick up where you left off.**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.***Options for Static Hold…Plank HoldWall SitBar Hang (Score is Total Rounds + Reps) KG SB: (10/5)

Optional Cool Down

Metcon

EMOM x 9 MINUTESMIN 1 – :45 Prayer Stretch on BoxMIN 2 – :45 Calf or Foot SmashMIN 3 – :45 Alt. Wrist Rotations* *Can be done from a Plank or Table Top Position. Option to add a band for distraction. (No Measure)

CrossFit WOD, May 30, 2023

May 29, 2023 by CrossFit727

CrossFit – Tue, May 30

Warm-Up

2:00 Easy Cardio Into… 2-3 ROUNDS10 Cat Cows8 Inch Worms + Push-Up10 Alt. Cossack Squats8 Dead Bugs Into… 1:00 Mod Cardio Into.. 2-3 ROUNDS8 Box Jumps10 Straight Leg Sit-Ups8 Up-Downs10 Lateral Step-Overs

Workout – All

Metcon

AMRAP x 25 MINUTES20/15 Cal Cardio Choice20 Russian Twists15 Sit-Ups15/12 Cal Cardio Choice15 Glute Bridge-Ups10 PVC Over-Unders (24/20) (Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY

5 Up Dog to Down Dog:30/:30 Figure 4 Stretch*10 SLOW Arm Haulers *Option for Half Pigeon -Rest as Needed b/t Sets- (No Measure)

CrossFit WOD, May 29, 2023

May 28, 2023 by CrossFit727

CrossFit – Mon, May 29

Warm-Up

200m RunInto…2-3 SETS FOR QUALITY10 Kang Squats5 Scap Push-Ups + 5 Push-Ups3 Scap Pull-Ups + 2 Pull-Ups *This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’.

Workout – Performance

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.

Reps for the BW movements can be completed in any sequence.

Workout – Fitness

“MINI MURPH”

FOR TIME*
800m Run

Into…

10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Squats

Into…

800m Run

*Mandatory break-up the reps into 10 rounds. Weighted vest optional.

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY

1:00 Foam Roll*5 Cat/Cows:30 Childs Pose1:00 EZ Recovery Cardio Choice** *Focus on quads/glutes/lats**Nasal Only Breathing -Rest as Needed b.t Sets- (No Measure)

CrossFit WOD, May 28, 2023

May 27, 2023 by CrossFit727

CrossFit – Sun, May 28

Warm-Up

1 ROUND:45 EZ Cardio Choice*5/5 KB Suitcase Deadlift10 Alt. Cossack Squats10 Sit-Ups Into… 1 ROUND:45 MOD Cardio Choice:20 Deadhang5/5 Lateral Box Step-Ups10 Tuck-Ups Into… 1 ROUND:45 MOD-HARD Cardio Choice*:15/:15 KB Suitcase Hold10 Alt. Lateral Box Step-Overs10 V-Ups *Option to switch up the cardio piece in each round (run, row, bike, ski, jump, etc.)

Workout – All

Metcon

AMRAP x 30 MINUTES5:00 Cardio Choice200m KB Suitcase Carry (Athlete Choice, Mod-Heavy)*20 Alt. Lateral Box Step-Overs (20)1:00 Midline of Choice** *Switch hands at 100m.**Midline Options…GHDSUSit-UpsTuck-UpsV-UpsRussian Twists (Score is Rounds + Reps)

Cool Down

Metcon

EMOM x 6 MINUTESMIN 1 – :45 Lat/Prayer Stretch on BoxMIN 2 – 10/10 SA KB Upright RowsMIN 3 – :45 Rebound Pose (No Measure)

CrossFit WOD, May 27, 2023

May 26, 2023 by CrossFit727

CrossFit – Sat, May 27

Warm-Up

2-3 ROUNDS (Time Permitting)30 Single Unders10 Slam Ball Ground to OH8 Alt. BB Elbow Punches8/6 Cal Row (RPE 6) – :30 Rest – 2-3 ROUNDS (Time Permitting)20 Double Unders10 Slam Balls8 (BB) Good Mornings8/6 Cal Row (RPE 8)

Strength – All

Metcon

5 SETS*1 Muscle Clean+2 Power Cleans *Start Light and build to Moderate. (Score is Weight)

Workout – Performance

Metcon

4 SETS FOR MAX REPS1:00 – Power Clean (135/95)1:00 – Double Unders1:00 – Slam Balls (Athlete Choice)1:00 – Cal Row -Rest 1:00 b/t Sets- (Score is Total Reps) KG BB: (60/42.5)

Workout – Fitness

Metcon

4 SETS FOR MAX REPS1:00 – Power Clean (95/65)1:00 – Single Unders1:00 – Slam Balls (Athlete Choice)1:00 – Cal Row -Rest 1:00 b/t Sets- (Score is Total Reps) KG BB: (42.5/30)

Partner Workout Option

IN TEAMS OF 2…

AMRAP x 20 MINUTES*30 Power Cleans (Athlete Choice)50/40 Cal Row70 Slam Balls (Athlete Choice)100 Double Unders *P1 works while P2 rests. Split work as needed. (Score is Total Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY

5/5 Plate Around the Worlds:30 Rower Glute Bridge Hold5/5 Single Leg Good Mornings -Rest as Needed b/t Sets- (No Measure)

CrossFit WOD, May 26, 2023

May 25, 2023 by CrossFit727

CrossFit – Fri, May 26

Warm-Up

AMRAP x 4 MINUTES100m Run4/4 Single Arm DB Front Rack Lunges4/4 Moose Antlers4 Forward Shoulder Rolls4 Backward Shoulder Rolls into… AMRAP x 4 MINUTES100m Run4/4 Single Arm DB Strict Press4/4 Single Arm DB Overhead Lunges4/4 Single Arm DB Upright Rows

Strength – All

Push Press (1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%)

*Based off of 90% of Heavy 1-Rep (Score is Weight) Week 4 of 6 Wendler

Workout – Performance

Metcon

AMRAP x 15 MINUTES400m Run20 Push Press (75/55)200m Run20 Overhead Alt. Lunges (Score is Rounds + Reps) KG BB: (35/25)

Workout – Fitness

Metcon

AMRAP x 15 MINUTES400m Run20 Push Press (45/35)200m Run20 Backrack Alt. Lunges (Score is Rounds + Reps) KG BB: (20/15)

Optional Cool Down

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs10 Alt. Deadbugs20 Empty Barbell Curls -Rest as Needed b/t Sets- (No Measure)

CrossFit WOD, May 25, 2023

May 24, 2023 by CrossFit727

CrossFit – Thu, May 25

Warm-Up

1 ROUND5 Inch Worms20 Lateral Jumps Over Bar10 Alt. Groiners10 Alt. “90/90” Hip Rotations Into… 1 ROUND6 Up-Downs6 Air Squats + 6 Jumping Air Squats10 BB Elbow Punches6 BB Good Morning into… 1 ROUND6 Burpees3 Clean Deadlift3 Hang Muscle Clean3 Hang Power Clean

Strength – All

Back Squat (1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%)

*Based off of 90% of Heavy 1-Rep (Score is Weight) Week 4 of 6 Wendler

Workout – Performance

“POINT BREAK”

FOR TIME
9-7-5-15-12-9
Front Squat (155/105)
Bar Facing Burpee

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

“POINT BREAK (FITNESS)”

FOR TIME
9-7-5-15-12-9
Front Squat (115/75)
Bar Facing Burpee

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down

2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash1:00/1:00 Empty Barbell Pec Smash10 Alt. 90-90 Hip Rotations -Rest as Needed b/t Sets- (No Measure)