Olympic Snatch Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Hang Squat Snatch Perform one complex every :90 for 8 sets. Conditioning 10 minute AMRAP: 10 Power Snatches (115#/78#) 5 Lateral Bar Hopping Burpees 10 Toes-2-Bar 5 Lateral Bar Hopping Burpees
Strength Front Squat 4 x 8 @ 6-8 RPE Start at moderate weight – add 5-10# each set Conditioning Complete 2 rounds for time: 400m Run 15-12-9 Thrusters (75#/53#) Pull-ups
This Sunday Coach Stephen Barrett, who has a certification in CrossFit Gymanstics, will be putting on a FREE hour long gymnastics workshop for anyone who is interested. Steve will focus on keeping things “tight and light” in the hollow and arch positions, and he will explain how these positions translate to add fluidity to some …
Strength Push Press A. 10 minutes to build to 3RM (heavier than last week) B. 10 Reps @ 65% C. Max Reps @ 65% WOD 6 Rounds for time: 10 Wall Balls (30#/20#) 20 One armed OH KB Walking Lunge (53#/35#) – 10 steps with right arm/10 steps with left Midline 4 rounds – not for time: …
Endurance 5 x 1 minute Row Sprints w/ 90 second rest between sets. For each 1 minute effort, your goal is travel as many meters as possible while holding a specific strokes per minute rate. Set 1 – 24 s/m Set 2 – 26 s/m Set 3 – 28 s/m Set 4 – 30 s/m …
It was an extremely good turnout for Memorial Day Murph! Olympic 5 x 3 Barski Cleans Build in weight to a moderately heavy weight. Focus, however, is in bar and turnover speed. Conditioning :90 Max Kb Swings (53#/35#) Rest :30 :90 Max ABMAT Sit-ups Rest :30 :60 Max Kb Swings Rest :30 :60 Max ABMAT …
“Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Partition the reps anyway you see fit, but begin and end with the run. Scaled option is to complete with a partner. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. …
Partner WOD With a partner, complete the following for time: Buy-in: 150/120 Calorie Row (135 for coed partners) Then complete Regional Individual Events 3 & 4: 104 Wall Balls (20#/14#) 52 Pull-ups 4 rounds: 28 Pistols/Reverse Goblet Lunges 15 Power Cleans (115#/78#) Partners may split up reps however they wish.
Strength Push Press A. 5 sets to build to a heavy set of 3 B. 2 x 10 @ 65% of heaviest set Conditioning Advanced 400m Run 21 Unbroken Handstand Push-ups* 400m Run 18 Unbroken Handstand Push-ups* 400m Run 15 Unbroken Handstand Push-ups* *100m penalty lap overtime you break Intermediate/Novice 400m Run 21 Unbroken Strict …
Strength Complete 4 sets: 8 Deadlifts @ 65% 1RM Rest :45 8/8 Single Arm Dumbbell Row Rest :45 8-12 Unbroken Toes-2-Bar Rest :45 Conditioning Complete for time: 15 Wall Balls (20#/14#) 12 Power Cleans (185#/123#) 15 Wall Balls 9 Power Cleans 15 Wall Balls 6 Power Cleans 15 Wall Balls 3 Power Cleans 15 Wall Balls …
