Sunday’s WOD 05.31.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Floor Press (5×5)

*complete 10-15 ring rows between sets

Metcon (No Measure)

Accessory:

3 rounds of:

10 DB Curl AHAP

Max set of banded pushdowns

Saturday’s WOD 05.30.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

RomWod

*time allowing

Friday’s WOD 05.29.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Weighted Pull-ups (Build to Heavy 3 w/ DB’s)

*scale with :05 negatives, building in weight, no bands

*then complete 1 set max reps

Weighted Dips (Build to Heavy 5 w/ DB’s)

*RING dips, no matadors, no bands

*scale to 10 rep max weighted push-up

*then complete 1 set max reps ring or push-up

Metcon (Time)

15/21 Calorie Bike

10 Burpees
*ALL out!

Thursday’s WOD 05.28.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

5 mins of Burpee Box Jump Overs – 20/24″

*5 mins rest

4 mins of 100m Sprints

*4 mins rest

3 mins of Power Cleans – 105/155#

*3 mins rest

2 mins of Wall Balls – 14/20#

*2 mins rest

1 min of Toes to Bar
*score is total reps

**100m shuttle run, score is 1 rep every 100m

Wednesday’s WOD 05.27.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Push Jerk (Build to Heavy 3 )

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

40 Double Unders

20 Single DB Hang Clean & Jerks -35/50#

40 Double Unders

15/20 Calories

Tuesday’s WOD 05.26.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Time)

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calories

10-8-6-4-2: Deadlifts – 185/275#
*15 TimeCap

Monday’s WOD 05.25.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Murph (Time)

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.
To learn more about Murph click here

Sunday’s WOD 05.24.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Murph (Time)

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.
To learn more about Murph click here

Metcon (No Measure)

At Home Workout:

1:00 Cardio of Choice

Warm-Up:

1:00 Run

AMRAP 4:

25′ Slow Bear Crawl

25 Mountain Climbers

25 Slow Bear Crawl

25 High Knees

EMOM 12:

Min 1 – Max Double Unders

Min 2 – 20 Up-Downs

Min 3 – 20 V-Ups

Finisher:

3 Rounds:

:30 Plank

:30 Side Plank (R)

:30 Side Plank (L)

:30 Plank

-Rest 1-

Saturday’s WOD 05.23.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Murph (Time)

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.
To learn more about Murph click here

Metcon (AMRAP – Rounds and Reps)

At Home Workout:

Warm-Up:

2 Rounds:

2:00 Run

:30 Up Downs

into..

2 Rounds:

2:00 Run

:30 Burpees

Workout:

AMRAP 20:

20 Lunges

10 Hand Release Push-Ups

20 Sit-Ups