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

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

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

legends/int:
snatch weight: 75/45

rx’d:
105/75

rx+
155/105

Metcon
5 rounds
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 28, 2019

CrossFit 727

Warm-up

Metcon
Metcon
21-15-9

Deadlifts 225
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

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.

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

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

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