Archive | May 2013

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23 May WOD

Mobility (on your own) Strength/movement: above the knee high pull 3x3x3 WOD: “Omar” 10 thrusters (95/65) 15 bar facing burpees 20 thrusters 25 bar facing burpees 30 thrusters 35 bar facing burpees Advertisements

22 May WOD

Mobility (on your own) WOD: “Collecting Points” 800 m run 5 4 3 2 1 Deadlift (365/255) Muscle Ups 800 m run 5 4 3 2 1 Deficit HSPU (4in/2in) Box Jump (36/30) *30 min to complete *Explanation of Points will follow

Announcements

On Memorial Day we will be doing “Murph” in honor of Michael Murphy.  Crossfit.com under the FAQ’s section will have the pertinent details of the workout.  If you are planning on wearing a 20lb vest for this WOD you can purchase a fairly reasonably priced one from Dicks Sporting Goods (FYI, we may be doing […]

21 May WOD

Mobility (on your own) Strength: 1x1x1x1x1 hang squat snatch WOD: 7 rounds 3 hang snatch (135/95) 10 pullups 10 medball situps

20 May WOD

Mobility (on your own) Strength: 3x3x3x3 back squats @85% of 3rm (5/13) WOD: 12 min AMRAP 30 squats 12 KB swings (2/15) 100 yd run (45/35)

18 May WOD

WOD: 200 m run 20 STO (135/95) 100 double unders 400 m run 15 STO 75 DU’s 600 m run 10 STO 50 DU’s 800 m run 5 STO 25 DU’s

17 May WOD

Mobility (on your own) Strength: 6×6 weighted lunge WOD: “Gator” 8 rounds 5 Front Squats (185/135) 26 ring pushups