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May 31st

WOD

3 rounds for time of:
Row 250 meters
65-lb. squat snatches, 12 reps
21 push-ups

 

POST WOD STRENGTH


Build to a heavy Deadlift (80% +/-)

 

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May 30th

WOD

2017 Regional Event 3

For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge

 

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May 27th

WOD

For time:
 30 C&J at 135/95
 20 C&J at 185/125
 10 C&J at 205/145
 
 

 

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May 29th

WOD

"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.

This workout was one of Mike's favorites and he'd 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.

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.

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May 26th

WOD

Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max rep body-weight overhead squats  (scale is 75% of 1RM)

Record number of overhead squats completed each round

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Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource

 

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