CrossFit WOD
Five Rounds
– Five Snatch Grip Deadlift @ 2010
– Max Ring Pushups @ 1111
– 3:00 Rest
Three Rounds
– Weighted Hip Extensions @ 4022; 6-10
– 1:30 Rest
Endurance WOD
Two Rounds:
– 12:00 TT, rest 5:00
Tag: Pushup
CrossFit WOD
Five Rounds
1a. Axle Deadlift 10-8-6-4-2 (275#/165#)
1b. 100m Sprint
*Active Recovery: Perform each round as fast as possible. Walk back is your rest. As soon as your return to your bar start the next round.
Four Rounds
2a. 8 High Box Jumps
2b. 1 Rope Climb (Arms only if possible)
AMRAP – 3:00
– 5 Air Squats
– 5 Mountain Climbers
– 5 Pushups
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 WOD
Front Squat
1-1-1-1-1
AMRAP – 5:00
– 5 Burpees
– 7 Pushups
– 9 Box Jumps
CrossFit WOD
Boneyard Baseline
– 50 Air Squat
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
CrossFit WOD
Jerk
– 2 Rep Max
AMRAP – 10 Minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
– 400m TT
– 2:00 Recovery
Six to Eight Rounds
– 200m Run
– 1:30 Recovery
*Hold 2 to 3 seconds.
CrossFit WOD
Squat Clean
– Single Heavy Rep in 10 Minutes
Finisher
AMRAP – 2:00
– 5 Hang Power Cleans @ 65%
– Max Pullups/Pushups/Situps/Air Squats/Calories
– 1:00 Rest
Mobility WOD
CrossFit WOD
10 to 1:
– Power Cleans (.75 BW)
– Handstand Pushups
– Deadlifts (1.5 BW)
Endurance WOD
Three to Five:
– 1000m Run
– 3:00 Recovery
Categories
2012-03-27
Underground Strength
Four Rounds
1a. 5 Sumo Deadlifts
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Knees to Elbows
Endurance WOD
Three Rounds:
– 200m Run
– Equal Rest
– 400m Run
– Equal Rest
– 600m Run
– Equal Rest
CrossFit WOD
Seven RFT:
– 3 Front squat (185#/135#)
– 15 Hand Release Pushups
Mobility WOD