Workout
15 Minute AMRAP
– 5 Front Squats
– 10 Mountain Climbers
– 15 KB Swings
Tag: Squat
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
15 to 5 / 5 to 15 (for time)
1a. Burpees or Squat Thrusts
2a. Air Squats
| 1a. | 15 | 14 | 13 | 12 | 11 | 10 | 9 | 8 | 7 | 6 | 5 |
| 2a. | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |
“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
2009-11-25 UGS WOD
Warmup
– Row 500m
– Hip Mobility
– 200′ Tire Drag
Tire Flips
– 3 x 5 Tire Flips (2 minutes rest before each set)
Squats
– 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)
Warmup
– Row 500m
– Shoulder Mobility
– Hip Mobility
3 Rounds:
– 15 KB Swings
– 10 KB Sumo Deadlift High Pulls (SDHP)
– 5 KB Goblet Squats
CrossFit Total
Back Squat, 3 x 1RM
Shoulder Press, 3 x 1RM
Deadlift, 3 x 1 RM
The sum of your best three attempts of the Back Squat, Shoulder Press and Deadlift is your CrossFit Total.
Post your Total to comments.
Article: The CrossFit Total by Mark Rippetoe
“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
“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.
Categories
2009-11-18 UGS WOD
Week 3
Lower Body (LB)
5 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
5 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
4 Rounds:
– 200′ Tire Drag
1 Round:
-50 GHDs or 50 Weighted Situps
“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.