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Weight Ladder: Hang Squat Snatch Start @ 50% of Max go up 10# every minute After 75% go up 5# each minute Continue until you cannot get the given rep done in the given minute 5/25 - Closed for Memorial Day Amateur Fight Gone Bad 5 Rounds 1 min max Pushups 1 min max 10 ft Bear-crawl 1 min max V Ups 1 min rest 5/26 Find Your 1 Rep Max Front Squat at least 7 reps must over 90% then 2 minute max Situps 5/27 Alpine 6 rounds 45 seconds max Floor Wiper 45 seconds max GHD Raise 3 minute rest 5/28 Bergeron Beep Test EMOM for as Long as Possible 7 Thrusters (75/55 lb) 7 Pull-Ups 7 Burpees Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute. 5/29 Tabata 8 Rounds 20 seconds max Pushups 10 seconds rest 20 seconds max Knee to Elbow 10 seconds rest 20 seconds max Shoulder Press 10 seconds rest 5/30 20 Minute AMRAP 200ft backward Sled Drag @ 50% Back Squat 200ft Bounding Steps 200ft Lunge
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Weight Ladder: Hang Squat Snatch
Start @ 50% of Max go up 10# every minute After 75% go up 5# each minute Continue until you cannot get the given rep done in the given minute Recovery: 21-15-9 Sit Ups Push Ups Squats Annie
50, 40, 30, 20, 10 Double Unders Situps Men's: 4:58m Dan P Women's: 5:40 anonymous Compare to 5/6/2018 Corona WOD: 3 Rounds 20 Burpees 20 Air Squats 20 Lunge 20 steps ups each side, on stairs (second step if you can) 20 Dips 20 alternating stagger arm push ups 30 second Plank Hungary is now a fascist dictatorship - Interesting article about the taking of civil rights during "emergencies" 7 - 5 - 3
Wave Back Squat @ 55% max 21 - 15 - 9 Plank Plate Slide (2 count go heavy) Corona WOD: Tabata 8 Rounds 20 seconds max Ski Jumper (over milk jug) 10 seconds rest 20 seconds max Wood Chopper (milk jug, changes sides each round) 10 seconds rest 20 seconds max V Ups 10 seconds rest U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian. Nukes
AMRAP in 30 minute From 0:00-8:00 1 mile Run Max Deadlifts (315/205 lb) From 8:00-18:00 1 mile Run Max Power Cleans (225/155 lb) From 18:00-30:00 1 mile Run Max Overhead Squats (135/95 lb) Perform all sections with a running clock (no rest between sections). Use a single barbell. Athlete must change weights. Take the overhead squats from the ground. Score is total reps from each of the three barbell movements. Women's: 10 Janel W Men's: 42 Annonymous Corona WOD: Alpine 6 Rounds 90 seconds Double Unders (single if you can’t) 3 minute rest Just a heads up we will be closed memorial day. If one of the trainers decides to do a spontaneous hero workout, I will try to get it posted.
-C- Now that everyone is heading back into the gym trying to get back into a routine, you might be wondering what you kind of fuel you should have before your workout. While a lot of it comes down to experimenting to find out what work for you and what you feel good on, this little article from CrossFit Invictus has some useful tips that might help you out.
Pre-Workout Carbs Aren’t for Everyone but Are They for YOU? Ascending 1 - 10 Tire Flips 2 - 20 Kneeling Half Moon Corona WOD: Rotate through movements each round 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 Pullups or Tuck Jumps 2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,2 Pushups 3,6,9,12,15,18,21,24,27,30,27,24,21,18,15,12,9,6,3 Situps Alpine
6 Rounds 90 seconds Ladder Icky Shuffle forward and backward every square counts 3 minute rest Corona WOD: 20 minutes Run 2K in the remaining time max Burpees the burpees are your score |
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March 2024
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