workout

OF THE DAY

SATURDAY 5.30.2020 WOD

A.
Complete as many rounds and reps as possible in 15 minutes of:
12 Kettlebell Swings
6 Alternating Dumbbell Rows
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Four rounds for time of:
400 Meter Run
6 Renegade Rows*
12 Dumbbell/Kettlebell Push Press
*For today’s Renegade Rows, we want to see 1 Push-Up, Left Arm DB Row to Hip, Right Arm DB Row to Hip – that’s one rep.

SATURDAY 5.30.2020 WOD

A.Complete as many rounds and reps as possible in 15 minutes of:12 Kettlebell Swings6 Alternating Dumbbell Rows6 Strict Handstand Push-Ups or L-Seated Dumbbell PressesRest 5 minutes, and when the running clock reaches 20:00…B.Four rounds for time of:400 Meter Run6...

FRIDAY 5.29.2020 WOD

Three sets of:Front-Racked Barbell Split Squats x 4-5 reps each @ 4211Rest 60 secondsRear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011Rest 60 secondsB.For time:1000 Meter Row50 Dumbbell...

THURSDAY 5.28.2020 WOD

A.Three sets of:Turkish Get-Ups x 3 reps each arm(goal is at least as heavy as on August 30)Rest 30-45 secondsSuitcase Deadlift x 8 reps @ 3111Rest 30-45 seconds100-Foot Bottom’s Up Kettlebell Carry – 50-foot each armRest 30-45 secondsB.Complete as many rounds and...

WEDNESDAY 5.27.2020 AT HOME WOD

MEMORIAL DAY 2020 Some EquipmentA.Every 90 seconds, for 12 minutes (2 sets):Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010Station 3 – 60 seconds of Supine Dumbbell Rows @ 2111Station...

TUESDAY 5.26.2020 AT HOME WOD

Some EquipmentA.Three sets of:Romanian Deadlift x 6-8 reps @ 3011Rest 60 secondsTurkish Get-Ups x 2 reps each armRest 60 secondsJump Rope Practice or Mountain Climbers x 60 secondsRest 60 secondsB.For time:30 Calorie Row 30 Burpees30 Goblet Alternating Cossack...

MONDAY 5.25.2020 AT HOME WOD

Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. The workout was one of Mike’s favorites and...