Monthly Archives: May 2014

05/31/14

Partner WOD (shared reps for time):

“Repeat Cycle”

(*reps must be completed individually in repeat cycle)

10 pull-ups

10 burpees

10 T2B

30 second static hang

 

120 walking lunges

60 KBS (53/35)

Then…

“Repeat Cycle”

 

100 calorie row

50 sit-ups

Then…

“Repeat Cycle”

 

80 double-unders

40 back squats (95/65)

Then…

“Repeat Cycle”

 

60 box jumps (24/20)

30 thrusters (95/65)

Then…

“Repeat Cycle”

05/30/14

 

Strength/skill

Power cleans

Find 1 RM

Then…

5 minute EMOM

3 reps @80% 1RM

 

WOD

5 rounds for time

5 power cleans (135/95)

10 pull-ups

20 kbs (53/35)

40 double-unders

 

05/29/14

 

Strength

Pull Ups

5-5-5-5-5

 

Skill

Power Snatch

 

WOD

For Time

4 x 4 minute rounds of a 500m row

*Each 500m row is for time; you rest the time remaining in the 4 minutes

05/28/14

 

Strength

Back squat

5-5-5-5-5 (65-70% 1RM for all 5 sets)

 

WOD

FIGHT GONE WORSE

max reps with 1 minute stations

3 ROUNDS

THRUSTERS 75/55

HANG CLEAN 75/55

BOX JUMP 24/20

PUSH PRESS 75/55

ROW FOR CALORIES

REST

 

( YOU MAY START AT ANY STATION BUT YOU MUST GO DOWN THE LIST IN ORDER!)

 

05/27/14

 

Strength

deadlift

find 1RM

 

WOD

“Diane”

For time

21-15-9

Deadlift (225/155)

HSPU

05/26/14

 

“Murph”

 

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

 

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. (Crossfit.com)

05/24/14

Partner WOD (shared reps for time):

“Repeat Cycle”

(*reps must be completed individually in repeat cycle)

15 push-ups

15 air squats

15 Sit-ups

30 second plank

 

100 box jumps

50 burpees

Then…

“Repeat Cycle”

 

100 double-unders

50 wall-balls (20/14)

Then…

“Repeat Cycle”

 

100 shoulder 2 overhead (95/65)

50 toes 2 bar

Then…

“Repeat Cycle”

 

100 jumping squats

50 hang cleans (95/65)

Then…

“Repeat Cycle”

05/23/14

 

Thruster

Find your 1RM

 

WOD

“Friday Fran”

For time

21-15-9

Thrusters (95/65)

Pull ups

05/22/14

 

WOD 1

7 minute ladder (3-3, 6-6, 9-9, 12-12, 15-15, etc…)

Overhead squats (95/65)

Toes 2 bar

 

WOD 2

3 rounds for time

50 calorie row

(2 minute rest between each round)

 

05/21/14

Cleans (touch and go)

3-3-3-3-3

Pull ups

3-3-3-3-3

 

WOD

21-15-9-15-21

Cleans (95/135)

Box jumps (20/24)

Burpees