WODS: May 2023

CALENDAR VIEW
Wednesday, May 31 2023
CT
CT 31 May wod:
5 rounds:
8 x wall walk
250' shuttle sprint (25' increment)
12 minute cap
Tuesday, May 30 2023
Tuesday after murph
Tuesday after murph 30 May wod:
for time:
10-9-8-7-6-5-4-4-2-1
clean and jerk (135/95)
bar facing burpee
*10 minute cap*
Friday, May 26 2023
Clam gram
Clam gram 26 May wod:
10 minute amrap:
1 x clean (225/155)
2 x bar muscle up
25' handstand walk 
Thursday, May 25 2023
Bananas
Bananas 25 May wod:
5 rounds:
15/12 x cal row
10 x box jump over (24/20)
15 x wall ball (20/14) 10/9'
15/12 x cal echo bike
10 x box jump over (24/20)
15 x wall ball (20/14) 10/9'
*22 minute cap*
Wednesday, May 24 2023
Britt Hynes bday wod
Britt Hynes bday wod Britt Hynes bday wod:
"Diane"
21-15-9
deadlift (225/155)
handstand push ups
*9 min cap*
Tuesday, May 23 2023
Lily G bday wod
Lily G bday wod Lilys bday wod:
14 min emom
20 x cross over
10 x shoulder to overhead (2x50/35)
10 x V-up
Monday, May 22 2023
Blue cadillac
Blue cadillac 22 May wod:
3 rounds:
400m run
15 x bar facing burpee
10 x snatch (135/95)
*16 min cap*
Friday, May 19 2023
John young’s goodbye wod
John young’s goodbye wod

19 May wod: goodbye John young 
12 minute amrap:
10 x deadlift (275/185)
100' shuttle sprint (25' increment)
30 x cross overs [15 x crossover doubles]

 

Thursday, May 18 2023
Fear express
Fear express

18 May wod:
E90 Sec X 10 Rounds:

2x Squat CLEAN (205/145)

4 x Box Jump Over (30/24)

6x Wall Facing HSPU

*if you cannot finish under 90 sec, keep working til the round is done then pick up at next round*

Wednesday, May 17 2023
Tree stand
Tree stand

For time:

60 x Pull Up.

150' walking lunge (2x 50/35)

40 x chest to bar 

150' front rack lunge (2x50/35)

20 x bar muscle ups 
150' overhead walking lunge (2x50/35)

*25' increments*

* 15 minute CAP *

Tuesday, May 16 2023
Chicken legs
Chicken legs 16 May wod:

For Time:

5 Rounds:
500/400m Row
400m Run

* 20 minute CAP *

Monday, May 15 2023
Grated cheddar
Grated cheddar 15 May wod:
10 minute amrap:
3 x snatch (155/105)
6 x bar facing burpee
9 x toes to bar 
Friday, May 12 2023
Matt McConnell bday wod
Matt McConnell bday wod 12 May wod: Matt McConnell bday wod!
E3 minute x 6 rounds
2:00 to do:
15/12 x cal echo bike
max reps clean (205/145)
1:00 rest
*score is total reps of clean completed*
Thursday, May 11 2023
Galaxy quest
Galaxy quest 11 May wod:
30-20-10
shoulder to overhead (2x50/35)
Toes to bar

*10 minute cap*
Wednesday, May 10 2023
Fred Flintstone
Fred Flintstone

10 may Wod:

5 ROUNDS:

15x DEADLIFT (185/125)

40 X Cross OVER

9 x Wall facing HSPU

*12 minute cap*

Tuesday, May 9 2023
Big brother is not a good show
Big brother is not a good show

9 may Wod;

15-12-9

Bar Muscle Up

Clean and jerk (135/95)

*9 minute CAP *

Monday, May 8 2023
Sullys bday wod
Sullys bday wod 8 May wod: Sullys bday wod
for time:
1000m row
50 x burpee
100 x wall ball (20/14)
50 x burpee
1000m row
*19 minute cap*
Friday, May 5 2023
Cinco de mayo
Cinco de mayo 5 May wod:

3 Rounds:

15x Front Squat

15 x Shuttle Sprint (50' = 1 rep)

15 x Burpee pull up

* 13 minute CAP

Thursday, May 4 2023
May the 4th
May the 4th May the 4th be with you!

2 rounds:
30/24 * Rogue One Calorie Row
20 X Bantha burpee
30 × DEATH STAR DB snatch (50/35) [70/53]
20/16 × echo base bike calories
30 x Wookiee wall ball (20/14) /0/9°
20x Rey Ring Dips
30 × Emperor Palpatine Pistols
20 X BOBA FETT BAR Muscle Up
*15 x Han Solo handstand push ups every 5 minutes*
22 MINUTE CAP*

Wednesday, May 3 2023
Crump dump
Crump dump

3 May wod:
21-18-15-12-9-6-3
Push press (95/65)
V-up
*30 x cross over after each set*
10 minute cap

 

Tuesday, May 2 2023
Alexis bday wish
Alexis bday wish 2 May wod: Alexis bday wod!
3 minutes on 1 minute off for 3 rounds
20 x deadlift (225/155)
30 x wall ball (20/14)
amrap box step over (2x50/35) (24/20") with time remaining

Monday, May 1 2023
CrossFit Nashville West
CrossFit Nashville West 1 May wod:
5 rounds:
30/24 x cal echo bike
20 x bar facing burpee
10 x clean and jerk (115/85)
*20 minute cap*

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