For time:
-Row 20 calories
-30 Burpees
-40 Clean and Jerk (95/65)
-50 Toes to bar
-100′ Overhead walking lunge (45/25lb plate)
-150′ Sprint
Tag: Run
CrossFit Regional Workout 11.1
For Time:
– Run 1,000m
– 30 HSPU
– Row 1,000m
Boneyard Body Weight Baseline
- 50 Air Squats
- 400m Run
- 40 Situps
- 400m Run
- 30 Pushups
- 400m Run
- 20 Pullups
- 400m Run
- 10 Burpees
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. Â
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.
Four Rounds:
– 400m Run
– 400m Run with bricks (3/2)
Categories
2011-04-01 WOD
CrossFit Triathlon:
– 3,900 Burpees
– 180,000m Row
– 42,195m Run
For Time:
– 1 Mile Run
– 100 Situps
– 100 KB Swings
– 1 Mile Run