WOD: Tuesday, May 10, 2022: Bench Press, Pull Ups, Up Downs, Ground to Overhead
Strength:
Bench Press
3×5 65%, 75%, 85%
Based off your 90% of 1 Rep Heavy Bench Press
from last Week
Workout:
AMRAP Repeats 4 sets of 3:00:
12 Up Downs
10 Ground to Overheads
8 Pull Ups
:30 Rest Between AMRAPs. Pick up where you left off.
Finisher:
6 Sets of :20 work/:10 rest:
Alternating V-Ups
Tuck Holds
WOD: Monday, May 9, 2022: Clean & Jerks
Strength:
Every 1:30 x 7 sets of:
2 Power Clean + 1 Jerk
*Build up to a Moderate-Heavy weight.
Workout:
For Time:
2:00 Work / 1:00 Rest of:
12/10 Calories on Bike
Max Clean & Jerk with time remaining,
Until 40 reps are completed.
rx: (185/135)(135,95)
Extra Credit Murph Prep:
Conditioning:
3 sets of: 800 M Run
2:00 Rest between sets
Strength:
For Quality:
50 Pull Ups
100 Push Ups
150 Air Squats
WOD: Saturday, May 7, 2022: Rope Climbing, Wallballs, Running
Skill Work:
Rope Climbing; J Hook clamp
And other progressions
Workout:
Every 5:30 x 4 sets:
400 M Run
30 Wallballs
3 Rope Climbs
EXTRA CREDIT:
Murph Prep:
These are great to do on Sunday Funday!
6 Sets:
300 M Run
5 Pull Ups
10 Push Ups
15 Air Squats
Rest :60
WOD: Friday, May 6, 2022: Heavy Deadlift Day & Some Double Unders
Strength:
Deadlift
Build to a Heavy 1 Rep over 25 Minutes>
Rest 2-3:00 Between Sets
Workout:
12 Rounds for Time:
3 Deadlifts (70% of today’s 1 Rep)
20 Double Unders * Increasing Reps by 10, every 4 rounds>
WOD: Thursday, May 5, 2022: Cinco De Mayo is Active Recovery
Skill:
Strict Handstand Push Ups
Workout:
25 Min. EMOM:
20 Alternating Goblet Lunges (Athlete’s Choice of weight)
7-10 Strict Handstand Push Ups (Pike Push Ups/Elevated/ Negatives)
12/10 Bike Calories or 15/12 Row Calories
:50 Plank Hold (Your Version)
Rest
Finisher:
20-15-10-15-20:
Russian Twists
Sit Ups
WOD Saturday, April 30, 2022: Devils Clean; Renegade Rows; Rope Climb; Double Unders
For Time:
4 rounds of:
5 Devil’s Clean
5 Renegade Rows
immediately into:
4 rounds of:
50 Double Unders
2 Rope climbs
immediately into:
4 rounds of:
5 Devil’s Clean
5 Renegade Rows
WOD: Thursday, April 28, 2022: Rowing & KB Swings
Workout:
For Time:
24-21-18-15-12-9-6
Calorie Row
Kettlebell Swings (24/16)(16/12)
Finisher:
3 SETS FOR QUALITY
1:00 Plank Rotations
:30 Rest
1:00 Alternating Sit Thru
Rest 1:00 between sets
WOD: Wednesday, April 27, 2022. Run, Box Jump, Lunges, Wallballs
Workout:
For Time:
Run 1 mile
100 Box Jumps (24/20″)
80 Wallballs (20/14)(10/9′)
60 Alternating DB Suitcase Lunges
*Partition this as needed to complete the work.
The Results Are In……for the 2022 Intramural CrossFit Open!
This year’s Intramural CrossFit Open was kinda special! The mastermind, Dave Castro, behind the CrossFit Games “stepped down”, workouts were cut down by 1…
WOD: Saturday, 3/12/22: Sprint
Skill:
3 Sets For Quality:
:45 Bike (moderate) Increases each set
5-8 Strict Tempo Pull Ups (111)
:45 Hollow/Tuck Hold
:60 Walking Rest B/T sets
Workout:
For Time:
21-15-9:
Cal. Bike
Pull Ups
Rest :90
50 Back Rack Lunges (135/95)
Rest :90
9-15-21:
Cal Bike
Box Jump Over