CrossFit WOD
“Annie” on the Run
50-40-30-20-10
– Double Unders
– Situps
– 200m Run
Month: May 2012
CrossFit WOD
10:00 Skill
– Rope Climbs
Four rounds of:
– 7 Power Cleans, 135/95
– 6 C2B Pullups
– 5 Burpees
Endurance WOD
Run
Two Rounds:
– 400m Run
– 1:00 Recovery
Two Rounds:
– 800m Run
– 3:00 Recovery
*Deviate no more than 2-3 seconds on 400m and 3-5 seconds on 800m.
Row
Two Rounds:
– 500m Row
– 1:00 Recovery
Two Rounds:
– 1000m Row
– 3:00 Recovery
*Deviate no more than 2-3 seconds on 500m and 3-5 seconds on 1000m.
CrossFit WOD
EMOM – 14:00:
– Partner A – Row for Calories
– Partner B – 3 Presses
*Partners switch stations every minute.
CrossFit WOD
EMOM – 7:00
– 3 Back Squats
KB Swing/Burpee Ladder
– 10 KB Swings
– 1 to 10 Burpees
Endurance WOD
Run
Six Rounds:
– 400m Run,
– 2:00 Recovery
*No more than 2-3 seconds deviation.
Row
Six Rounds:
– 500m Row
– 2:00 Recovery
*No more than 2-3 seconds deviation.
In honor of the SEAL community we will be doing a Hero WOD to honor one of their fallen, Navy Lieutenant Michael Murphy.
“Murph”
For time:
– 1 mile Run
– 100 Pull-ups
– 200 Push-ups
– 300 Squats
– 1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
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.
CrossFit Embrace in Dothan is hosting a one-day Garage Games Series event for individuals and two-person teams similar to our Pound For Pound on Saturday, June 23. Register to compete or volunteer and let us know when you do. Spectators/ cheerleaders are welcomed to join us on the road trip! Get updates from Embrace the Gauntlet on Facebook.
Memorial Day is a day of rememberance and reconciliation. Many observe this day by visiting cemetaries and memorials and spending time with family and friends. Join us at The Boneyard on Monday at 4 or 5 p.m. to spend time with us and a hero – Lt. Michael “Murph” Murphy – to honor our fallen military members. Learn more about Memorial Day Murph and register if you wish at www.memorialdaymurph.com.
Note: The Boneyard will be closed on Saturday, May 26, with the exception of the 9:00 a.m. Public Safety Personnel class. We will have an altered schedule on Monday, May 28. Classes will be at 4 and 5 p.m. only. Foundations will meet at their regular time: 6:30 p.m.
We hope you have a safe and fun Memorial Day Weekend!
CrossFit WOD
Seven Rounds:
– 7 Hang Squat Snatch (95#/65#)
– 7 Ring Dips
Mobility WOD
CrossFit WOD
Five Rounds:
– 5 Push Press
– 25 Calories Row
Endurance WOD
Run
For Rounds:
– 400m Run
– 1:30 Recovery
*Hold all splits within 2 to 3 seconds
Row
For Rounds
– 500m Row
– 1:30 Recovery
*Hold all splits within 2 to 3 seconds
CrossFit WOD
“Nicole” on Rings
AMRAP – 20 Minutes:
– 400m Run
– Max Reps Ring Pullup