WOD – 27 May

Saturday 27 May 2017:

Trainer led warm-up and assistance – 10 minutes.

Strength: In wod.

WOD: – “Murph”(for time):

  •       One-mile run
  •       100 pull-ups, 200 push-ups, 300 squats
  •       One-mile run

 

Scaled athletes should strongly consider doing this as a team WOD.

 

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 named it “Body Armor”.

 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 

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WOD – 26 May

Friday 26 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (14 minutes on a running clock):

  •      First 6 minutes – 3 x 10 of power cleans (from floor) using 50%+ of 1RM – target a set every two minutes
  •      Next 8 minutes – 4 x 5 of strict press using the same weight as above. – target a set every two minutes

WOD (3 rounds for time):

  •       50 double-unders
  •       20 cleans (95/65)
  •       10 HSPUs

 

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WOD – 25 May

Thursday 25 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Back squat. After 1-2 warm-up sets….

  •        Every 90 seconds – perform 2-3 wide stance box squats with a focus on a tempo of 21×2 (2 seconds eccentric, 1 second pause at the bottom, explode up, 2 second rest) using 60%-65%  of your 1RM. Partner with an athlete who has a similar 1RM back squat and alternate sets making sure to keep rest periods to a minimum. You should be using more weight than you were using in April for these sets.

Team WOD (5 rounds in teams of two, for time with a 20-minute cap)

  •   10 front squats, from floor (135/95)
  •   20 TTB
  •   30 wall balls (20/14)
  •   As soon as you have completed all 5 rounds, teams must complete 60 cals on the bike (pirate rules). Clock stops when bike cals are finished.

 

Divide work however you see fit with only one athlete working at time.

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WOD – 24 May

Wednesday 24 May 2017:

Trainer led warm-up and assistance – 10 minutes, including review of clean and strict press

Strength (10 mins):

  •        2 sets of 10 warm-up reps using 45% of 1RM
  •       Bench press strip set – 8 reps at 75% immediately followed by 8 reps at 60% immediately followed by 8 reps at 40% immediately followed by max unbroken push-up

WOD (4 rounds for time):

  •       25 KB swings (1.5/1.0)
  •       25 push-ups
  •       200m run
  •       1 rope climb
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WOD – 23 May

Tuesday 23 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Deadlifts. On a clock, complete 10 reps every two minutes. Start with 40%-45% of your 1RM and increase weight 5-10 pounds per week. If a weight feels too heavy or you fail to complete all of the sets, continue with that weight each session until you feel that you can add weight again.

Team WOD (“Surfer on Acid with Abs)”, AMRAP22)

  •        400M row + 21 burpees
  •        After every two rounds, complete 40 partner med ball sit-ups (20/14)

 

Athlete1 rows 400m while Athlete2 completes 21 burpees, then switch. Once each athlete has completed the row and burpees, the team completes 40 partner med ball sit-ups. Continue this format for 22 minutes.

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WOD – 22 May

Monday 22 May 2017:

Trainer led warm-up and assistance – 10 minutes with a focus on barbell complex to follow.

Strength (10 mins):

  •       Complete one of the following barbell complex every minute for 8 rounds (work in pairs)
  •       Option1: 3 hang power cleans – 2 hang squat cleans – 1 strict press
  •       Option2: 3 hang power snatches – 2 overhead squats – 1 squat snatch
  •       Work with a weight where you can complete each complex unbroken

Gym Nasty (EMOM10)

  •       Odd minutes – 3-5 muscle-ups (or appropriate pull-up scale)
  •       Even minutes – 40 double-unders (scale is 40 seconds of double-under practice)

WOD (AMRAP10)

  •       15 wall balls
  •       200m run
  •       Finish any round that you start
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WOD – 20 May

Saturday 20 May 2017:

Trainer led warm-up and assistance – 10 minutes, include several high box jumps or max effort broad jumps at conclusion of warm-up.

Strength (20 minutes): Deadlifts. On a clock, complete 10 reps every two minutes. Start with 40%-45% of your 1RM and increase weight 5-10 pounds per week. If a weight feels too heavy or you fail to complete all of the sets, continue with that weight each session until you feel that you can add weight again.

WOD (for time, cap = 12 mins)

  •   5-4-3-2-1 front squats (185/115, from floor)
  •   10-8-6-4-2 KTEs
  •   15-12-9-6-3 burpees

 

Complete as a triplet (FS-KTEs-burpees). Cashout with a Judson run.

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WOD – 19 May

Friday 19 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (10 minutes): CrossFit Symmetry shoulder program

WOD (for time)

  •       21-18-15-12-9-6-3 KB swings (1.5/1.0)
  •       3-6-9-12-15-18-21 wall balls (20/14)
  •      All sets must be unbroken. If you fail to complete a set unbroken, re-start the set at 0. After a second failure on the same set, immediately complete 10 cals on the bike then finish the set where you left off. Cap as required and run in multiple heats depending on class size.

 

Cashout:

  •       Accumulate 60 pistols (30 each leg), alternating legs, for time
  •       Scale order (pistols to box > assisted pistols using pull-up cage > 100 total alternating lunges > 100 air squats)
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