CrossFit

May 30, 2017

SWOD: 20 min for, 20:00-13:00: 12:00-02:00: every 2:00, in this order, perform, 3-3-2-2-1-1 Squat Cleans WOD: Kinda ‘2017 Regional Event 6’ For time: 30/25 CAL Bike 20 burpee box jump-overs/30,24″ 10 Squat Cleans/70-75%

May 27, 2017

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…

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May 26, 2017

WOD1: 5RFT of, 60 ft. Dumbbell Front Rack Lunge/2x 50-15#s *CFGO Standards 12 Burpees *record time, load, efforts < REST 06-08m > WOD2: 8RFT, with a partner, of, 20/15 CALs *You pick but start & finish with same Partner Holds at top of Deadlift,135/95 — OR – Suitcase Hold HEAVY DB/KBs (2)

May 25, 2017

SWOD: 17 min for, Strict Press 5-5-3-3-1-1/increasing load each round *record final heavy single WOD: 3RFT of: 20 CAL (ski, bike, erg) 20 Hang Power Cleans 95/65# 20 Push Press 95/65#

May 24, 2017

SWOD: 20 min for – get the % right 5x 2r/87.5% back squat *2:30 rest b/t sets WOD: 3RFT of, 400m RUN 21 Thruster 65/45 14 Pullups

May 23, 2017

WOD1: 3RFT, 15 Deads/50% *not to exceed 225/135# 15 Dips/Ring or Rig < REST > WOD2: 3RFT, 100 Dubz *2:00 work/practice 35 WB Shots/#you should be able to complete UB REST 2:00 b/t rounds

May 22, 2017

SWOD: 17 min to, Work up to a single max load ‘Bear Complex’: Power Clean + Front Squat + Push Jerk + Back Squat + BTN Push Jerk *Record heaviest successful load WOD: Barbell Benchmark, FT, 25 Bear Complex- using 65%

May 20, 2017

WOD1: 6 Rnds rotating emom of, m1: 12 WB Shots, m2: 6 DHNK Chins WOD2: FT, with a partner, one at a time only, rotate anyhow, 100/80 CAL 60 Clusters/50% of Push Press, not to exceed 135/95# 100/80 CAL 60 DB Burpee Step Overs/20″

May 19, 2017

WOD: 2RFT of, 50 Abm Situps 50 OHS/40% of OHS but not to exceed 135/95# SWOD: FT, ==== Bench Press: 10x reps at each load in your grouping 1: 75,95,115,135,155,175,155,135,115,95,75# (~285# ME Group) 2: 65,85,105,125,145,165,145,125,105,85,65# (~250# ME Group) 3: 45,65,85,105,125,145,125,105,85,65,45# (~225# ME Group) 4: 35,55,75,95,115,135,115,95,75,55,35# (~200# ME Group) 5: 15-35-55-75-95-115-95-75-55-35-15# (~150# ME Group) 6: 15,25,35,45,55,65,55,45,35,25,15#…

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May 18, 2017

WOD: 3RFT 09 Burpee OTB, 24/20″ 12 Shoulder to Overhead/50% 15 T2B *record time, load, efforts < REST > SWOD: 16 min for, 16:00-11:00: 10:00-02:00: every 2:00 Power Snatch 5-5-3-3-1-1