Partner WOD With a partner, complete the following for time (30 minute time cap): 100 Alternating KB Snatches (60#/44#) 200 yd Relay – Each Partner completes 200yds, one at a time 100 Goblet Squats (60#/44#) 200yd Relay 100 Plate Ground to Overhead (45#/35#) 200yd Relay 100 Over-the-Plate Burpees Split the reps up anyway you’d like …
Flashback Friday to two weeks ago, when Jason and Ashley completed the 22 mile “Ruck of Honor” in Chicago. The Ruck of Honor raises awareness for PTSD and Veteran suicide. Strength/Skill A1. Push Press 4 x 5 @ 75% 3RM from last week w/ 10 second hold at the top of last rep. A2. 4 x 30 …
Strength 4 sets: A1. 8-8-6-6 Deadlift @ 65%-70%-75%-80% 1RM Rest :30 A2. 4 x 5-7 Challenging Handstand Push-ups (Strict/deficit/standard? -OR- 8-10 Seated KB Press Rest :45-:60 Conditioning 3 Rounds – Each for time: 500m Row 21 Box Jumps (24″/20″) 15 Hang Power Cleans (165#/113#) Rest exactly 2 minutes between each set.
Olympic Snatch Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Hang Squat Snatch Perform one complex every :90 for 8 sets. Conditioning 10 minute AMRAP: 10 Power Snatches (115#/78#) 5 Lateral Bar Hopping Burpees 10 Toes-2-Bar 5 Lateral Bar Hopping Burpees
Strength Front Squat 4 x 8 @ 6-8 RPE Start at moderate weight – add 5-10# each set Conditioning Complete 2 rounds for time: 400m Run 15-12-9 Thrusters (75#/53#) Pull-ups
This Sunday Coach Stephen Barrett, who has a certification in CrossFit Gymanstics, will be putting on a FREE hour long gymnastics workshop for anyone who is interested. Steve will focus on keeping things “tight and light” in the hollow and arch positions, and he will explain how these positions translate to add fluidity to some …
Strength Push Press A. 10 minutes to build to 3RM (heavier than last week) B. 10 Reps @ 65% C. Max Reps @ 65% WOD 6 Rounds for time: 10 Wall Balls (30#/20#) 20 One armed OH KB Walking Lunge (53#/35#) – 10 steps with right arm/10 steps with left Midline 4 rounds – not for time: …
Endurance 5 x 1 minute Row Sprints w/ 90 second rest between sets. For each 1 minute effort, your goal is travel as many meters as possible while holding a specific strokes per minute rate. Set 1 – 24 s/m Set 2 – 26 s/m Set 3 – 28 s/m Set 4 – 30 s/m …
It was an extremely good turnout for Memorial Day Murph! Olympic 5 x 3 Barski Cleans Build in weight to a moderately heavy weight. Focus, however, is in bar and turnover speed. Conditioning :90 Max Kb Swings (53#/35#) Rest :30 :90 Max ABMAT Sit-ups Rest :30 :60 Max Kb Swings Rest :30 :60 Max ABMAT …
“Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Partition the reps anyway you see fit, but begin and end with the run. Scaled option is to complete with a partner. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. …
