Friday May 17, 2013
Jerk @ 75-80% (focus on speed!) 2-2-2-2-2-2-2 Not Timed: Dips (weighted if you can) 10-10-10-10 Heavy Wall Balls 12-12-12-12 Rope Climbs 3-3-3-3 Double Unders/Speed Jumps 75-75-75-75 Now that’s more like it! Big group coming for Murph on Saturday morning and it’s going to be fun! Remember this is for a fallen HERO. Put yourself out there and meet the challenge. See you at...
Read MoreThursday May 16, 2013
Snatch Complex: Approximately 15-20 minutes. Not timed. For load. Power Snatch Hang Snatch Snatch Balance (Scale: Overhead Squat) Every 40 Seconds for 10 Minutes, 15 total reps: Snatch (climbing) 0.00 – 0.40 – 1.20 – 2.00 – 2.40 – 3.20 – 4.00 – 4.40 – 5.20 – 6.00 – 6.40 – 7.20 – 8.00 – 8.40 – 9.20 (last one) Finisher: 5 x 30 tuck holds on rings/static bars Memorial Murph Challenge: This Saturday at 8:30am, paleo pot-luck to follow! Be sure to sign up and join us in honoring fallen Navy Seal,...
Read MoreWednesday May 15, 2013
Front Rack Lunge 2-2-2-2-2-2 (Each leg, heavy, sets across) 5 Rounds: 100m Farmer Carry (R) 100m Farmer Carry (L) 15 Back Squats at 3/4 of your body weight From yoga teacher, Amy Dickson: Thanks to those that have laid out their mats with me this past season! Yoga Wednesdays will be suspended for the summer and we’ll re-group in the fall. Please let me or Kate know if you have thoughts about when you would like to see Yoga (full-hour classes or post-WOD half hour sessions) offered going forward. Some gyms do Yoga Sundays since it’s a usual Crossfit day off, and I would be open to...
Read MoreTuesday May 14, 2013
EMOM: 20 Minutes Even: Row 200m Odd: 12 Heavy Swings (32/40kg) If you are able to stay on pace, be sure to partner up with someone of similar ability. This WOD is nothing short of awesome! Recover, then: 12 Minutes: 6 Strict Toes to Bar 9 Lateral Slams/Each 12 GHD Sit-Ups 15 Supermans
Read MoreMonday May 13, 2013
Thruster – Climbing weight 5-5-5-5-5 Deadlift/Thruster (108/175) 20/5 – 16/4 – 12/3 – 8/2 – 4/1 Compare to Tuesday, November 6th Finisher: 100 Spider Planks Reminders & Updates: 1. Goodwill: All the cubby stuff is in a bag in the closet. Goodwill run in about a week. Someone is missing a nice North Face Jacket, Birkenstock sandles, fancy work shoes…..some shopper will be nicely dressed! Pick up your stuff! 2. Through Monday the 13th: Last day to get a discount on the Pistol Performance Workshop for Monday the 20th. See our Events and...
Read MoreFriday May 10, 2013
8 x 250m Row Sprints, rest in between. 8 x 40yd Sled Pushes, switch with your partner. Finisher: 30 Weighted Push-ups (challenging weight for you) 30 Strict Chin-ups
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