Friday, May 31, 2012

21-15-9
Row for calories
Manmakers (heavy)
Weighted lunges in meters

Thursday, May 30th, 2013

Skill:

Turkish get ups

WOD: 

5 rounds for time of:

15 Overhead Squats (95/65)

20 Toes-to-Bars

10 Burpee broad jumps

Results for the day

Wednesday, May 29, 2013

Strength:
1.) Power Snatch: 7x1; heavier than previous week
2.) Power Clean & Jerk: same as snatches
3.) Strict Ring Pullups (or Ring Rows): 4x5; rest 45 sec
4.) Snatch Grip Press: 5x3 (behind neck; from bottom); rest 60 sec
5.) GHD Sit Ups: 3x12


WOD:
Every minute on the minute for max rounds
5 x sit ups
10 x Kb swings (1.5/1pd.)
Each minute thereafter add 1 rep to the sit up. Continue until failure.

Tuesday, May 28, 2013

Strength:
1.) Snatch from the spotter arms (squat): at the hip: 7x1; Good Form!
2.) Clean & Jerk from spotter arms (squat): same as snatches
3.) Good Mornings: 3x8; med/heavy; rest 45 sec
4.) GH Raises: 3x8; weighted if possible; rest 60 sec


For time:
15 Burpee Over-the-Box Jumps (24/20")
15 Power Cleans (135/95)
15 Burpee Over-the-Box Jumps (24/20″)
30 Front Squats (135/95)
15 Burpee Over-the-Box Jumps (24/20″)
15 Push Jerks (135/95)
15 Burpee Over-the-Box Jumps (24/20″)

Monday, May 27, 2013

"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.

Friday, May 24, 2013

Strength:

1.) 3 Stop Snatch Pull: 4x3; work to heavy set; rest 60 sec

2.) Take 15 Minutes to get 3RM Low Bar Back Squat

3.) Push Press: 4x5; rest 45 sec

4.) Reverse Hyper: 3x10; rest 60 sec

WOD:
3 rounds for time
Row 500m
20 wallballs (20/14lbs)
40m OH walking lunges (35/25lbs)

20 Wallball sit ups (20/14 lbs)

HAPPY BIRTHDAY ZACK!!!!!!!

Thursday, May 23, 2013

2 minutes ME bench press; light, 60 or 70%
Rest 2 minutes
10 min amrap
30 double unders
20 push-ups
10 straight leg deadlifts (115/75)
Rest 2 minutes
2 minutes ME bench press;same weight

Wednesday, May 22, 2013

Power Snatch: 7x1 work to heavy as possible set

Power Clean & Jerk: same as snatches

Strict Pullups (or Ring Rows): 4x5-rest 45 sec

Snatch Grip Press: 3x5 (behind neck; standing)-rest 60 sec



WOD
3 rounds for time;
10 x Box Jumps (30/24")
15 x Handstand Push-Ups
20 x Kettlebell Swings (1.5/1pd)

Cashout: GHD Sit Ups: 3x10




Results for the day:

Tuesday, May 21, 2013

Snatch from spotter arms just above the knee: 7x1 Good Form weight!

Clean & Jerk from spotter arms same as snatches

Good Mornings: 3x8 med/heavy-rest 60 sec

WOD
*weighted vest optional yet encouraged*
25 burpees
One lap around the post office
100 air squats
One lap around the post office
25 burpees

After party:
GH Raises: 3x8 weighted if possible-rest 60 sec

Monday, May 20, 2013

Drop Snatch: 3x3 (as heavy as possible)-rest 60 sec

Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 sec

Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 sec


WOD
21-15-9
T2B
SDHP (95/65lbs)
Thrusters (95/65lbs)
12 minute time cap.

Friday, May 17, 2013

Strength: Behind the neck, snatch grip press, from the bottom of the snatch.
3-3-3-3-3

2013 CrossFit Games Regional Event 1

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Thursday, May 16, 2013

Strength: Find your 1 RM squat clean

3 rounds for time:
Row 500 m
14 rig dips
7 Power Clean & Jerks (165/105)

Skill: Max Height Box Jump

Results for the day:

Wednesday, May 15, 2013

Strength: Back squats
3-3-3-3-3 @ 80%
3 second pause at bottom

WOD
4 rounds for time of:
15 Hang Power Snatches 75/55#
10 Strict Ring Pull-ups (rings touch chest at finish of pull)
15 Burpees

REST 1 MINUTE after each round

Tuesday, May 14, 2013

Strength: snatch 3-3-3-3-3


"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Monday, May 13, 2013

Strengh: Take 15 minutes to find a
1 RM FRONT SQUAT

AMRAP IN 20 min
25 front squats (75/45)
15 GHDs
200 m run

Saturday, May 11th, 2013

PC WOD

4 rounds for time

Push press 2700lbs
Run 800m/Row 1000m
200 singles (100 DU) / 100 Lunges (alt rounds)
Deadlift 3100lbs

Friday, May 10, 2013

Strength: BENCH PRESS
Take 15 minutes to find 1RM

WOD
4 Rounds for time of:
-5 Burpee Box Jumps (24/20)
-10 back squats at BW
-5 Burpee Box Jumps (24/20)

REST 1 MINUTE BTW RDS

Row 800 m after last rest
(Row included in time)

Results for the day:

Thursday, May 9, 2013

Strength:
2 position clean (floor/hang) at 70%
2-2-2-2-2-2

WOD:
3 rounds for time of:
Run 400m
10 Thrusters 115/75lbs

Cashout: weighted landmines



Results for the day:

Wednesday, May 8, 2013

Strength:
Military press
8-8-8-8 @ 65%

(Weighted vest optional)
AMRAP in 20 mins:
20 m sprints
10 pushups
10 T2B
10 air squats

After party: L-sits max effort x 3

Tuesday, May 7, 2013

Hang Power Snatch 3-3-3-3-3 @ 65% of 1RM
(keep all sets the same weight bar does not touch the ground)

Run 800 m


3 rounds for time:

Adv: 5 ring muscle ups
Int: sub 15 pull ups and 15 ring dips
Beg: sub ring rows and banded dips x 15

20 push press
Adv:135/95
Int:95/65
Beg:65/45

30 ghd sit ups (sub butterfly sit ups)

Monday, May 6, 2013

Strength: back squats

“Carse”
21-18-15-12-9-6-3 for time:
Squat Clean (95/65lbs)
Double-unders
Deadlifts (185/130lbs)
Box Jumps (24"/20")
Begin each round with a 50m Bear Crawl.

Friday, May 3, 2013

Strength: spend 15 minutes to find 1RM power clean

Weighted pull ups
2-2-2-2-2-2-2



30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps (24/20)
Ball slams (30/20)

Thursday, May 2, 2013

Strength: bench press 1RM

3 rounds
20x KB swings (1.5/1)
15x Push-ups
10x KB sumo deadlift high pulls (1.5/5)
5x Pistols, each leg
50m Farmer's walk rt side
50m Farmer's walk left side


Results for the day:

Wednesday, May 1, 2013

Row 8x250m
Rest 30 seconds between intervals

21-15-9 reps for time:
Front squats (115/75)
Handstand push-ups
Dips