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CrossFit Workout 5.23.24

Workout
10 rounds, rest 1:00 in b/t
7 hand release pushups
5 chest to bar
30 du

rx+ alternate rounds of hspu and bar muscle ups

So first round is


7 hspu
5 c2b
30 du

second round is
7 hand release pushups
5 bar muscle ups
30 du
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CrossFit Workout 5.22.24

Workout
5 rounds for time
24/18 cal bike
20 dumbbell lunges 2×50/35

hold the dumbbells however you want
staging: bikes near the red wall
lunge off the back
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CrossFit Workout 5.21.24

SAS
1 mile run
24 snatches 185/125
20 clean and jerks 225/155
15 RMU

This is in memory of Mike Silverman’s younger sister Samantha Silverman. Mike’s little sister was a wonderful young woman, who was taken from us all far to early.

We miss you, Sam.

We will be doing her workout today in her honor. She loved to lift heavy, so the listed weights are very heavy. Most of us can’t do those weights. Don’t let that stop you from doing this workout. You will do the workout at a weight that is super heavy for you.

Show up. Go Hard. Because you can.

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CrossFit Workout 5.20.24

Workout
15:00 AMRAP
30/24 cal row
10 bench press 135/95
10 box jumps 24/20
staging:
rowers near the red wall
box jumps behind
bench in the rack
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CrossFit Workout 5.18.24

Workout
0-6 800m run (rest in remaining time)
6-21 AMRAP
4 pullups
8 pushups
12 air squats at the 22, 800m run No partner rx+ in a vest

Two scores
Combined run times
amrap score
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CrossFit Workout 5.17.24

Lift
20:00 to find a new 1rm strict press
Workout
5 rounds for time
10 toes to bar
15/12 cal bike

rx+ 5 bar muscle ups
staging:
bikes spread throughout the room in front of the two rigs
if there are more people than bikes, row same cals
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CrossFit Workout 5.16.24

Lift
20:00 to Find a new 3rm box squat
Workout
10:00 AMRAP
50 DU
10 dumbbell stepovers 2×50/35 to 20/16

no rx+, just get more rounds
staging:
boxes spread throughout the room
du right beside.
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CrossFit Workout 5.15.24

Workout
For time
15 squat cleans 185/125
30 shoulder to overhead 185/125
45 chest to bar pullups
60/50 cal row

rx+ 225/155
staging:
rowers near the front, bars in the back
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CrossFit Workout 5.14.24

Lift
Chest supported row
15:00 to build to a new 3rm

Bench Press
Work up to a new 3rm in 15:00
staging:
boxes set up near the front
move the benches when it’s time to do bench
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CrossFit Workout 5.13.24

Lift
Sumo Deadlift
20:00 to find a new 1rm
Workout
1 mile run for time