Month: May 2014

Month: May 2014

Category : Daily WOD

Strength:
Pause Back Squat 5×3 @ 70%

–THEN–

Hand Stand Pushups 3×5 (kipping or strict)

–THEN–

9 Rounds:
4 Box Jump (24/20)
8 Burpees
12 KB Swing (53/35)

 

5-30-14

 


Month: May 2014

Category : Daily WOD

Skill:
Squat Snatch

–THEN–

Dips 3×7

–THEN–

10,9,8,7,6,5,4,3,2,1
T2B
*5 Push Press between each set (95/65)

 

5-29-14


Month: May 2014

Category : Daily WOD

Strength:
Build up to 75% of 1RM DL for 5 reps

–THEN–

Kipping Practice

–THEN–

21-18-15-12
Wall Ball (20/14)
Overhead Plate Lunges (45/25)

 

5-28-14


Month: May 2014

Category : Daily WOD

Strength:
90 second EMOM x 8
– 3 Power Cleans (115/85)

–THEN–

4 Rounds:
20 Double Unders
20 Ab Mat Situps

 

5-27-14


Month: May 2014

Category : Daily WOD

“Murph”

1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
* Pullups, Pushups, and Air Squats may be partitioned out however the athlete chooses*


Month: May 2014

Category : Weekly Blog

CrossFitters,

Tomorrow we’re doing Murph . . . We’ve prepped, we’ve trained, we’ve sweat—and now it’s go time! All that hard work is about to pay off, not just the Murph Prep you did, but the WOD’s we do day in and out. And you’ll see tomorrow afternoon when the workout is finished and you’re munching on food from the potluck, you’ll see that it was all worth it 🙂

The workout “Murph” is named after Lt. Michael Murphy, a former Navy SEAL who was killed in the line of duty in Afghanistan. For his actions, he was posthumously awarded the Medal of Honor. The website http://themurphchallenge.com/ has more information if you’re interested. The book Lone Survivor is also a fantastic read about the story of Michael Murphy.

Can’t wait to see everybody tomorrow! Remember, it’s a potluck so please bring a dish to the workout to share with all the athletes. Doesn’t have to be anything crazy, just something preferably tasty 🙂

We’ll be running “Murph” tomorrow at 10am. See you then!

Tyler


Month: May 2014

Category : Daily WOD

Strength:
Front Squat 4×4 @ 80%

–THEN–

90 sec EMOM for 8 rounds
– 2 Power Snatch + 2 Overhead Squats

–THEN–

For Time:
21,18,15,12,9
Box Jump (24/20)
KB Swing (53/35)

 

5-23-14

 


Month: May 2014

Category : Daily WOD

Strength:
Strict Press 3×7 @ 60%

–THEN–

Handstand Walk or Kipping Practice

–THEN–

4 Rounds:
15 Wall Ball (20/14)
30 Double Unders

 

5-22-14

 


Month: May 2014

Category : Daily WOD

“Deck of Cards”

Heart = Ab Mat Sit Up
Spade = Power Clean (95/65)
Diamond = Squat Thrust
Club = Later Bar Hop

 

5-21-14


Month: May 2014

Category : Daily WOD

“Murph” Prep — Part III

For Time:
1 Mile Run
10 Rounds:
6 Pullups
12 Pushups
18 Air Squats
800m Run

 

5-20-14