Community. Coaching. Caring. Since 2009.
Overhead Squat 3-3-3Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
7 Burpee Box Jumps (24#/20#)
30 Double Unders
7 Overhead Squats (115#/75#)
Push Press 3-3-3-3Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Each for time:
Row: 4x 500m
Rest as needed between efforts.
* Share a rower with a partner and take 3 min. rest between max efforts
MurphFor time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
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. ~ www.crossfit.com
For time:
Run 800m (or 1 Mile)
50 Pull-ups
100 Push-ups
150 Squats
Run 800m (or 1 Mile)
For time:
Run 800m
100 Pull-ups
200 Push-ups
300 Air Squats
Run 800m
Work in teams of 2. Both partners run the 800 meters. Then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800.
Post total time. Post partner to notes.
Front Squat 3-3-3, using heaviest weight per set
Bench Press 3-3-3, using heaviest weight per set
FT: Rows, Front Squats and Bench PressFor time:
Row 500m
12 Front Squats (185#/135#)
12 Bench Press (155#/105#)
Row 500m
9 Front Squats
9 Bench Press
Row 500m
6 Front Squats
6 Bench Press
Row 500m
3 Front Squats
3 Bench Press
* FS from floor
Team WOD: 3 RFT: Row Calories, Bench Press and Team Runs3 rounds for time of:
100 Row Calories
50 Bench Press (135#/95#)
Team Run 400m
* As a team of 3. One working at a time. Run 400m as a team.
Alt EMOM 18 mins: Row, Wall Balls and Alternating Dumbbell SnatchesEvery 1 min for 18 mins, alternating between:
12M / 9F Row Calories
15 Wall Balls (20#/14#)
10 Alternating Single Arm Dumbbell Snatches, pick load
Deadlift 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, no drops from top.
Complete as many rounds as possible in 20 mins of:
7 Box Jumps (24#/20#)
7 Kettlebell Swings (70#/53#)
Run 200m
Back Squat 2-2-2-2-2Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15 reps, for time of:
Back Squat (135#/95#)
Lateral Burpee Over Barbell
Sometimes you make the lift, sometimes you don’t. Knowing how to fail and bail is just as important to knowing how to properly execute the rep. Always have a solid understanding of the right way to hit the “eject” button and practice it. Here Taylor PR’s his back squat and in the other pic he shows how to bail correctly.Katrin Davidsdottir Almost Sweeps Regionals in Dominating Victory
Schedule Notice: Saturday 5/19
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Hand Release Push-ups, Row, AbMat Sit-ups and Air SquatsComplete as many rounds as possible in 20 mins of:
10 Hand Release Push-ups
15 Row Calories
20 AbMat Sit-ups
25 Air Squats
