WOD: 31 May 2014

Karen
For time:
150 wall-ball shots, 20-lb. ball

WOD: 29 May 2014

Mary - 20 min AMRAP
5 Handstand Push-ups
10 Pistols (1 Legged Squats)
15 Pull-ups

Hero WOD: 27 May 2014

Memorial Day “Murph”

Lt. Michael P. Murphy

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

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.

WOD: 21 May 2014

Metcon (Time)

For Time:
100 Shoulder to Overhead (155/105)
15 GHD’s every time bar is dropped
-Rest-

Metcon (Time)

1k Row

WOD: 20 May 2014

CrossFit Baseline Workout (for time)

500m Row
40 Air Squats
30 Abmat Sit-Ups
20 Push-Ups
10 Pull-Ups

WOD: 17 May 2014

Active Rest Day.

WOD: 16 May 2014

Metcon (for time)


5 Rounds of
10 Thrusters (95/65lbs)
15 Burpees
20 AbMat Sit Ups

WOD: 14 May 2014

LunchBreak Workout
For Time at 115lbs for all
10 Strict Press
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerk
35 Back Squats

WOD: 13 May 2014

Metcon (Time)

250m Row
– 30 sec rest –
500m Row
– 45 sec rest –
750m Row
– 1 min rest –
1000m Row

Hang Squat Snatch

10 minutes to work to heaviest 1 RM

Metcon (Distance)

3 min to find your max distance HS walk OR HS walk skill work.  HS walk(Hand Stand walk)

WOD: 12 May 2014

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

Hero WOD: 10 May 2014

Zembiec

5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run


During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.


This WOD is named for - U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

WOD: 9 May 2014

Metcon (Time)

16x250m Row
Rest 30 seconds between sets.

Metcon (No Measure)

Skill work
Hold for a total of 3 minutes.
Dead hang from pull up bar, arms straight.

WOD: 8 May 2014

Metcon (Time)

3 Rounds
20 Front Squats (195/115)
Rest 1 minute between rounds
* Clean from the floor *

– Rest 2 minutes –

10-9-8-7-6-5-4-3-2-1
Bar facing burpees
10 Wall ball (20/14) between sets of burpees

WOD: 7 May 2014

Metcon (Time)

3 Rounds
5 Hang Cleans (225/135)
5 Parallette HSPU
3 Rounds
7 Hang Cleans (205/115)
7 Strict HSPU
3 Rounds
9 Hang Cleans (185/95)
9 HSPU

As always, substitute exersises and weights as needed.

WOD: 6 May 2014

Back Squat

4×4 @ 80%

Metcon (Time)

1 mile run
2k row
1 mile run

WOD: 3 May 2014

5k Row (Time)

Max Effort 5k Row

Metcon (Weight)

10 Minutes to find a 1RM (1 Rep Max) of Shoulder to Overhead

WOD: 2 May 2014

Metcon (Time)

5-3-1
Deadlift (365/255)
Muscle-ups
9-6-3
Deadlift (335/225)
Strict Chest to Bar Pull-ups
12-9-6
Deadlift (315/205)
Chest to Bar Pull-ups

WOD: 1 May 2014

Hang Power Clean
3-3-3-3-3-3-3

Metcon (Time)
10 Rounds
10 Toes to Bar
10 Pushups