Archive for May, 2016

20160601 Wednesday Open WOD

Posted: May 31, 2016 by courtland07 in Uncategorized

SSS

10 Minute EMOM

Odd- 10 Calorie Row

Even- 20 Double Unders

WOD

16 Minute EMOM

Odd- 10 Burpees

Even- 15 Kettlebell swings (53/35)

Scaling

Down: KBS – 35/25

Up: 70/53

20160531 Tuesday Open WOD

Posted: May 30, 2016 by courtland07 in Uncategorized

SSS

 

Defranco Limber 11

courtesy of Joe DeFranco

WOD

courtesy of Crossfit HQ

“Rowling”

20160530 Memorial Day Murph @0900

Posted: May 29, 2016 by courtland07 in Uncategorized

murph180

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 20-lb. vest or body armor, wear it.

Murph

For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Today take the time to remember to honor and respect the memory of those fallen brothers and sisters of the armed forces. Because of their sacrifice we continue to enjoy the freedoms we have today.

20160528 Saturday RWB WOD

Posted: May 27, 2016 by courtland07 in Uncategorized

About 21 Guns

A 21-Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day.  This WOD honors our Nation’s Warriors, past, present and future.  The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military.

 

21 Gun WOD

21 minute AMRAP:

400 meter run*

21 pushups

21 box jump (24”/20”)

15 burpees

9 Pull-ups

*500 meter row can be substituted for the run

20160527 Friday Open WOD

Posted: May 26, 2016 by courtland07 in Uncategorized

SSS

Prep for WOD

WOD

With a 25 minute clock for max weight

CLEAN + HANG CLEAN + 3 FRONT SQUATS  MAX

20160526 Thursday Open WOD

Posted: May 25, 2016 by courtland07 in Uncategorized

SSS

WORK TO 10RM PAUSE FRONT SQUATS ( 2 SEC PAUSE)

WOD

3 ROUNDS:
60 SEC ROW MAX DISTANCE
3 MIN REST BETWEEN ROUNDS

20160525 Wednesday Open WOD

Posted: May 24, 2016 by courtland07 in Uncategorized

SSS

Prep for WOD

WOD

With a 25 minute clock for max weight

POWER CLEAN + 3 PUSH PRESS + 1 JERK,  MAX