Tuesday
MAX EFFORTShoulder press 3,3,3+Push Press +Push jerk + WODAs Many Rounds as Possible in 15 minutes of:10 power cleans 115/8010 push press 115/8010 box jumps 24/18 post loads and times to comments…… ….
MAX EFFORTShoulder press 3,3,3+Push Press +Push jerk + WODAs Many Rounds as Possible in 15 minutes of:10 power cleans 115/8010 push press 115/8010 box jumps 24/18 post loads and times to comments…… ….
In the above video watch their foot placement. No one is heel striking. They are all leading with the ball/mid of their foot and the heel barely touches the ground. Focus on this technique during your sprints today. MAX EFFORTBack Squat 3,3,3+Sprint 3,3,3 (the light poles). WOD10 rounds for time of:10 pull ups10 burpees Post
MAX EFFORTAMRAP in 10 minutes of:Kettlebell snatch 55/35 -OR- AMRAP in 10 minutes of:Double unders WODfor time: 10 squat cleans 135/95 50 sit upsrun 200m8 squat cleans 135/95 40 sit upsrun 200m6 squat cleans 135/95 30 sit upsrun 200m4 squat cleans 135/95 20 sit upsrun 200m2 squat cleans 135/9510 sit upsrun 200m post loads and
SKILL/MAX/MOBILITYWork on one of the above….. WODThis one looks like an ‘awful’ lot of fun from the main site.Three rounds for time of:15 Chest to bar pull-ups20 Burpees95 pound Sumo-deadlift high-pull, 15 repsPost time to comments.
MAX EFFORTFront Squat 5,5,5. (40,50,60% NO plus) WOD5 rounds for time of:10 CrossFit Carol Stream Man Maker 45/30lb dumbbells 15 Jump and touch ( a spot 8″ above your reach) Post loads and times to comments:
September 11 2001 All of our lives changed. Where were you? MAX EFFORTClean and Jerk 3,3,3 WODAs many rounds in 20 minutes of:run 300m9 toes to the bar11 kettlebell swings 70/55 Post loads, times, and ideas to comments….
I want to thank everyone that did “Murph” on Friday. We had a good showing, and some good times were put up. Thank you again, and always remember the fallen and their ultimate sacrifice to our great nation. MAX EFFORTSnatch 3,3,2,2,2, WOD30 rounds of1 rep of power snatch 135/95lb1 rep of overhead squat 135/95lb Post
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
MAX EFFORTFront Squat 5,3,1+ WOD5 rounds for time of:5 Thruster 135/95/b10 burpees Post loads and times to comments……..
MAX EFFORTDeadlift 5,5,5+ WOD*5 rounds for time of:run 400m12 deadlifts 225/155 *if there is lightning or a strong thunderstorm the following will be the WOD:5 rounds for time of:5 deadlifts 250/17010 burpees