Archive for May, 2016
SSS
Defranco Limber 11
courtesy of Joe DeFranco
WOD
courtesy of Crossfit HQ
“Rowling”
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.
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.
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
SSS
Prep for WOD
WOD
With a 25 minute clock for max weight
CLEAN + HANG CLEAN + 3 FRONT SQUATS MAX
SSS
WORK TO 10RM PAUSE FRONT SQUATS ( 2 SEC PAUSE)
WOD
3 ROUNDS:
60 SEC ROW MAX DISTANCE
3 MIN REST BETWEEN ROUNDS
SSS
Prep for WOD
WOD
With a 25 minute clock for max weight
POWER CLEAN + 3 PUSH PRESS + 1 JERK, MAX
SSS
WORK TO 10RM BACK SQUAT
WOD
20 Min Amrap
25 Toes to Bar
25 Sumo Deadlift High Pulls
25 Double Unders
Scaling Options
Scale: Knee to Elbows
Single Unders 2:1
SSS
Prep for WOD
WOD
With a 25 minute clock for max weight:
SNATCH + HANG SNATCH + 3 OVERHEAD SQUAT
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
CrossFit Team Offutt Tactical Fitness 