WOD – Page 339 – SNORIDGE CROSSFIT

We will hold our annual Murph workout on Monday 5/28 (Memorial Day) in the AM
Wave times will be posted next week and sign-ups will be up in the gym to reserve a slot
In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year

Results

Results cont

Weighted Pull-up 2-2-2-2 & Del

Weighted Pull-up 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

For time:
25 Burpees
Run 400m w/medicine ball, (20#/14#)
25 Pull Up (Weighted) (20#/14#)
Run 400m w/medicine ball
25 Handstand Push Ups
Run 400m w/medicine ball
25 Pull Up (Chest To Bar)
Run 400m w/medicine ball
25 Burpees
* Weighted pull-up hold Med Ball or DB with feet or use vest. Kipping is allowed. Scale to unweighted pull-ups.

U.S. Army 1LT Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 3rd Brigade Combat Team, 25th ID, died on June 25, 2011, in Afghanistan, when enemy forces attacked his unit with small arms fire. ~ www.crossfit.com

BTWB

Photo by @robcwilson
“Del” WOD Demo with CrossFit Praxis – video [wmv] [mov] [HD mov]
Events:
Schedule Notice: Saturday 5/19

Gym is closed due to hosting the CF Gymnastics Course. No class!

Memorial Day Murph is coming!

We will hold our annual Murph workout on Monday 5/28 (Memorial Day) in the AM
Wave times will be posted next week and sign-ups will be up in the gym to reserve a slot
In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year

Road to the Games Ep. 18.03: Tennil, Bethany, Thuri

Results

Results cont

Back Squat 3-3-3-3-3 & FT: Dumbbell Thrusters, Runs

Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Dumbbell Thrusters, Runs

For time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run 400m
18 Dumbbell Thrusters, pick load
Run 400m
15 Dumbbell Thrusters, pick load
Run 400m
* Choose a heavy DB that allows you to do few sets; no dropping DB’s.

BTWB

Photo by @robcwilson

How to Watch the 2018 Regionals
Find out how to watch all the action for the 2018 Reebok CrossFit Games Regionals.
This weekend kicks it all of with the Europe, East, and South Regionals.

CBSSports.com – Check out the CrossFit Games section here

Results

Results cont

Advanced RX: Power Clean & Jerk 1-1-1-1-1 & FT: Grace then 3 Rounds of Toes-to-bars and Run

Advanced RX Class:

Power Clean & Jerk 1-1-1-1-1

Rest as needed between sets.

BTWB

FT: Grace then 3 Rounds of Toes-to-bars and Run

For time:
30 Clean & Jerks (135#/95#)
Rest 1 min
— then —
3 rounds of:
20 Toes-to-bars
Run 400m

BTWB

Photo by @robcwilson

Results

Pt. 1: Team WOD: FT: Tag Team Grace & Pt. 2: AMReps 5 mins: Row Max Calories

Pt. 1: Team WOD: FT: Tag Team Grace

In teams of 2, complete for time:
90 Clean & Jerks (135#/95#)

* One partner works at a time
** Scale to load that you can do 3-5 UB TNG reps alternating with your partner. Immediately after completion you have 5 min to get max row calories as a team of 2 alternating every 10 calories.

BTWB

Pt. 2: AMReps 5 mins: Row Max Calories

As many reps in 5 mins as you can of:
Row (calories)
* Immediately after Tag Team Grace, you have 5 min. as a team to row max cal. Alternate every 10 calories.

BTWB

Photo by @robcwilson

Results

Pt. 1: Team WOD: FT: Tag Team Grace

In teams of 2, complete for time:
90 Clean & Jerks (135#/95#)

* One partner works at a time
* Use mats. Scale to load that you can do 3-5 UB TNG reps alternating with your partner. Immediately after completion you have 5 min to get max row calories as a team of 2 alternating every 10 calories.

BTWB

Advanced RX: Power Clean & Jerk 1-1-1-1-1

Power Clean & Jerk 1-1-1-1-1

Rest as needed between sets.
* Use mats.

BTWB