AMRAP – 7 Minutes
– 7 SDHP
– 7 Mountain Climbers
– 7 Pushups
Three Rounds
2a. 2 Push Press
2b. 5 Front Squat
Three Rounds
3a. 7 KB Rows
3b. 7 Pullups
3c. 7 KB Rows
3d. 7 Pullups
Categories
2011-05-10 WOD
Tag: Pullup
Categories
2011-05-05 WOD
AMRAP – 20 Minute
– 5 Deadlift
– 5 Pullups
– 5 Handstand Pushups
– 10 KB Swings
– 10 Overhead Lunges
– 10 Slam Balls
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 Montgomery is a registered affiliate and has opted-in to validate workouts for week five of the Open. Cost for Non-Members: $10 (our normal drop-in fee)
CrossFit Games Open 11.6
Open 11.6 Description
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
The thruster loads are as follows:
- Males: (100lbs / 45kg)
- Females: (65lbs / 30kg)
“Tabata This”
– Tabata Row (Calories)
– Rest 1 minute
– Tabata Squat (8 x 20/10)
– Rest 1 minute
– Tabata Pullup (8 x 20/10)
– Rest 1 minute
– Tabata Pushup (8 x 20/10)
– Rest 1 minute
– Tabata Situp (8 x 20/10)
AMRAP – 12 Minutes
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Categories
2011-03-29 WOD
Four Rounds
1a. 5 Push Press
1b. 5 Front Squat
Three Rounds
2a. 7 KB Rows
2b. 7 Pullups
2c. 7 KB Rows
2d. 7 Pullups
AMRAP – 7 Minutes
3a. 7 SDHP
3b. 7 Mountain Climbers
3c. 7 Pushups
Categories
2011-03-15 WOD
Four Rounds
1a. 150′ KB Farmer Walks
1b. 8 Weighted Pullups
Four Rounds
2a. 8 Ring Pushups
2b. 8 Ring Rows
Three Rounds
3a. 8 KB Cleans (each)
3b. 8 KB Front Squats
3c. 8 KB Presses
Three Round
4a. 24 Sledge Strikes
4b. 8 GHD Situps