"Murph"
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Sunday, May 26, 2013
Tuesday, May 28th
Work up to heaviest single.
Squat clean (1,1,1,1,1,1,1)
Split Jerk from rack (1,1,1,1,1,1,1)
Front squat from rack (1,1,1,1,1,1,1)
Squat clean (1,1,1,1,1,1,1)
Split Jerk from rack (1,1,1,1,1,1,1)
Front squat from rack (1,1,1,1,1,1,1)
Wednesday, May 29th
3x Max Effort Ring Push-ups
Then for time,
200m sprint
100 slam balls
100 tire bangers
100 v-ups
200m sprint
Then for time,
200m sprint
100 slam balls
100 tire bangers
100 v-ups
200m sprint
Thursday, May 30th
Work up to heaviest single.
Power Snatch (1,1,1,1,1,1,1)
Full Snatch (1,1,1,1,1,1,1)
OH Squats (1,1,1,1,1,1,1)
Power Snatch (1,1,1,1,1,1,1)
Full Snatch (1,1,1,1,1,1,1)
OH Squats (1,1,1,1,1,1,1)
Friday, May 31st
"Spartan 300"
For Time
3 Rounds of,
10 hang cleans (95/63)
15 toes to bar
20 hand release push-ups
Then without rest between,
3 Rounds of,
10 box jumps
15 KB swings (53/35)
20 wall balls (20/14)
30 pull-ups
For Time
3 Rounds of,
10 hang cleans (95/63)
15 toes to bar
20 hand release push-ups
Then without rest between,
3 Rounds of,
10 box jumps
15 KB swings (53/35)
20 wall balls (20/14)
30 pull-ups
Saturday, June 1st
0800: Lifting Techniques Class (Front squat, back squat, OH squat)
0900: Team Wod
0900: Team Wod
Sunday, May 19, 2013
Monday, May 20st
Back Squat (2-2-2) FTL
Then: For time,
25 burpee's
400 meter run
20 front squats (115/75)
400 meter run
15 front squats (115/75)
400 meter run
10 front squats (115/75)
25 burpee's
Then: For time,
25 burpee's
400 meter run
20 front squats (115/75)
400 meter run
15 front squats (115/75)
400 meter run
10 front squats (115/75)
25 burpee's
Tuesday, May 21nd
Dead Lift (3-3-3-2-1)
Start at 75% 1RM
Power Snatch (2-2-2-2-2)
At 80% 1RM
* 90 seconds rest between sets
Then: 8 minute Amrap of,
5 Toes to bar
10 Hand release push ups
15 Slam Balls
Start at 75% 1RM
Power Snatch (2-2-2-2-2)
At 80% 1RM
* 90 seconds rest between sets
Then: 8 minute Amrap of,
5 Toes to bar
10 Hand release push ups
15 Slam Balls
Wednesday, May 22nd
Overhead Squats (2-2-2) FTL
Then: (9,7) minute Amraps with 2 minutes rest between,
40 double unders
20 pull-ups
10 push press (95/63)
Then: (9,7) minute Amraps with 2 minutes rest between,
40 double unders
20 pull-ups
10 push press (95/63)
Thursday, May 23rd
Push Jerk (2-2-2) FTL
Then:
Power Clean + Push Jerk
2+2, 2+2, 1+3, 3+1
90 seconds rest between sets.
15 minute Amrap of,
10 T2B
15 Ring V-outs
20 Sit-ups
Then:
Power Clean + Push Jerk
2+2, 2+2, 1+3, 3+1
90 seconds rest between sets.
15 minute Amrap of,
10 T2B
15 Ring V-outs
20 Sit-ups
Friday, May 24th
10x 100 meter Row/Air Dyne Sprints.
30 seconds rest between sprints.
Then, 4 rounds for time;
21 Box Jumps
15 Wall Balls
9 Ring Dips
30 seconds rest between sprints.
Then, 4 rounds for time;
21 Box Jumps
15 Wall Balls
9 Ring Dips
Saturday, May 25
0800: Basic's
*Anyone wanting to attend basic's must RSVP by 10pm on Friday.
* Basic's will be cancelled if no members RSVP by the deadline.
0900: Team Wod
Sunday, May 12, 2013
Monday, May 13th
"CrossFit Total"
Best of three attempts at;
Back Squat
Shoulder Press
Dead Lift
Best of three attempts at;
Back Squat
Shoulder Press
Dead Lift
Tuesday, May 14th
Overhead Squats (3-3-3) FTL
90 seconds rest between sets.
Then:
EMOM for 8 minutes,
2 Snatch High Pulls
EMOM for 8 minutes,
2 Snatch Balance
Then:
Hang Power Snatch (2-2-2-2-2)
HPS from position 3 above knee
90 seconds rest between sets.
Then:
EMOM for 8 minutes,
2 Snatch High Pulls
EMOM for 8 minutes,
2 Snatch Balance
Then:
Hang Power Snatch (2-2-2-2-2)
HPS from position 3 above knee
Wednesday, May 15th
3x Max Effort C2B Pull-ups
90 seconds rest between sets.
Then: In any order
7 minute Amrap of Tire Flips
5 minute Amrap of KB Swings
3 minute Amrap of Thrusters (95/63)
Mandatory 2 minutes rest between Amraps!!!
90 seconds rest between sets.
Then: In any order
7 minute Amrap of Tire Flips
5 minute Amrap of KB Swings
3 minute Amrap of Thrusters (95/63)
Mandatory 2 minutes rest between Amraps!!!
Thursday, May 16th
Front Squats (5-5-5) FTL
3x Max Effort V-outs
90 seconds rest between above sets.
10 minute of Dip-Drive-Shrug-Hip Drills.
Then:
EMOM for 5 minutes,
2 Tall Cleans.
EMOM for 5 minutes,
1 Clean High Pull + 1 Squat Clean
EMOM for 5 minutes,
2 Squat Cleans with fast reset.
3x Max Effort V-outs
90 seconds rest between above sets.
10 minute of Dip-Drive-Shrug-Hip Drills.
Then:
EMOM for 5 minutes,
2 Tall Cleans.
EMOM for 5 minutes,
1 Clean High Pull + 1 Squat Clean
EMOM for 5 minutes,
2 Squat Cleans with fast reset.
Friday, May 17th
For Time, In no particular order,
100 Double Unders
90 Tire Bangers (Alternate Arms)
80 Flutter Kicks
70 Wall Balls
60 Walking Lunges
50 Sit-ups
40 Dead Lifts (135/95)
30 T2B
20 Calorie Row or Air Dyne
10 Tire Flips
30 minute cap on Workout.
100 Double Unders
90 Tire Bangers (Alternate Arms)
80 Flutter Kicks
70 Wall Balls
60 Walking Lunges
50 Sit-ups
40 Dead Lifts (135/95)
30 T2B
20 Calorie Row or Air Dyne
10 Tire Flips
30 minute cap on Workout.
Sunday, May 5, 2013
Monday, May 6th
3X Max Effort Pull-ups
Then: 3 Rounds for time,
8 Overhead squats (95/63)
10 Lateral OTB burpee's
12 Wall Balls (20/14)
Then: 3 Rounds for time,
8 Overhead squats (95/63)
10 Lateral OTB burpee's
12 Wall Balls (20/14)
Tuesday, May 7th
Shoulder Press (3-3-3) For total Load
Then: (6,6) minute Amraps / 2 minutes rest between,
9 Dead lifts (135/95)
12 KB Swings
20 Sit-ups
Then: (6,6) minute Amraps / 2 minutes rest between,
9 Dead lifts (135/95)
12 KB Swings
20 Sit-ups
Wednesday, May 8th
Front Squats (5-3-3-2)
Start at 75% 1RM
Then: 21-15-9
Hang Cleans (95/63)
Ring Dips
Start at 75% 1RM
Then: 21-15-9
Hang Cleans (95/63)
Ring Dips
Thursday, May 9th
EMOM for 8 minutes: 1 Snatch high pull + 1 Snatch
Then: For total reps,
3 Rounds of Tabata with 2 minute rest,
1. Alternate between: Burpee's / Air Squats
2. Alternate between: Box Jumps / Sit-ups
3. Calorie Rows
Then: For total reps,
3 Rounds of Tabata with 2 minute rest,
1. Alternate between: Burpee's / Air Squats
2. Alternate between: Box Jumps / Sit-ups
3. Calorie Rows
Friday, May 10th
3X Max Effort Deficit Push-ups
Then: 5 Rounds for time,
40 Double Unders
12 Toes 2 Bar
8 Push Jerk (95/63)
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