“Fran”
Courtesy of CrossFit.com
21-15-9:
– Thrusters (95#/65#)
– Pullups
Tag: Pullup
Categories
2009-11-30 UGS WOD
Power Clean (40-50% max deadlift)
3 X 3 (1 min rest between sets)
Front Squat
3 x 10 (1 min) 50% max back squat
4 x 5 (1 min) 55% max back squat
5 x 3 (1 min) 60% max back squat
4 Rounds:
1a. 20 Ring Dips
1b. 10 Weighted Pullups
5 Rounds:
2a. 200′ Farmers Walk
2b. 20 Sledge Strikes
“Chelsea”
Courtesy of CrossFit.com
30 Minutes, on the minute do:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Note: Perform 8 situps in place of pullups if you are doing this one at home and do not have access to a pullup bar.
Categories
2009-11-24 UGS WOD
Warmup
– Row 500m
– Shoulder Mobility
– 10 Sandbag Clean and Press w/ Squat Drop
Weighted Pullups
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (2 minutes rest before each set)
Standing Press
– 3 x 5 reps (1 minute rest before each set)
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (3 minutes rest before each set)
“Badger”
Courtesy of CrossFit.com
3 Rounds for time:
– 30 Squat Cleans (95#/65#)
– 30 Pullups
– 800m Run
Navy Chief Special Warfare Operator Mark T. Carter, 27, of Fallbrook, Calif.; assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va.; died Dec. 11, 2007 in Balad, Iraq, as a result of enemy action while conducting combat operations in Iraq. Carter is survived by his father, mother, three brothers and four sisters.
Article: SEAL chief killed in Iraq, Navy says
Categories
2009-11-20 UGS WOD
Week 3
Upper Body (UB)
5 Rounds:
1a. 5-10 Alternating Presses
1b. 5 Weighted Pullups
4 Rounds:
2a. 15 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row
3 Rounds:
3a. 5 Hang Cleans
3b. Tire Harness Overhead Extension and Standing Press
5 Rounds:
4a. 200ft Farmer’s Walk
4b. 20 Sledge Strikes
“Josh”
For time:
– 21 Overhead Squat (95#/65#)
– 42 Pullups
– 15 Overhead Squat
– 30 Pullups
– 9 Overhead Squat
– 18 Pullups
SSG Joshua Hager, United States Army, died February 23, 2007 of injuries suffered when an improvised explosive device detonated near their HMMWV during combat operations in Ramadi, Iraq, on February 22 He is survived by his wife, Heather, and son, Bayley. He is also survived by his mother, Lois, and his father, Kris.
“Daniel”
Courtesy of CrossFit.com
For time:
– 50 Pullups
– 400m Run
– 21 Thrusters (95#/65#)
– 800m Run
– 21 Thrusters (95#/65#)
– 400m Run
– 50 Pullups
Sgt. 1st Class Daniel B. Crabtree was killed in action on June 24, 2006 when a roadside bomb exploded next to his vehicle during a combat patrol near Al Kut, in east-central Iraq. He is survived by his wife, Kathy, and his daughter, Mallory, of Green, Ohio. He is also survived by his father, Ronald Crabtree and his mother, Judy Ann Crabtree.
“Murph”
For time:
– 1 mile Run
– 100 Pullups
– 200 Pushups
– 300 Air Squats
– 1 mile Run
Partition the pullups, pushups, and squats as needed. For instance, you could do 20 rounds of Cindy. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Scaled versions will be available.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites and he 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 in life than to serve this great country and the beautiful people who make it what it is.
3 Rounds for time:
1a. Run 400m or Row 500m
1b. 21-15-9
– KB Swings
– Pullups
– Box Jumps