May 2013

CrossFit
AMRAP 25:00
250m Row
25 Sit-ups
(alternate rounds w/ partner)
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CrossFit Competitor
For load:
Power Clean 5-5-5-5-5
(rest 2:00)

For load:
Back Squat 8-8-8-8
(rest 2:00)

For time:
15-12-9
KBS 70/53
Box Jump 30/24
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Weightlifting
Back Squat:
85% 2×2
90% 2×2
95% 2×2

Snatch Pull: (based on your 1RM snatch)
100% 3×3
+10kg 2×2

Deadlift:
90% 3×3
95% 2×2

oly

“To live a creative life, we must lose our fear of being wrong.”
~Joseph Chilton Pearce

12:00-2:00p

8:00-12:00p Open Gym
12:00-2:00p Weightlifting

CrossFit:
For time:
20 Pull-ups
30 Bar Dips
40 Kettlebell Swings 53/35
50 Push-ups
60 Sit-ups
70 Air Squats
____________________________________________
CrossFit Competitors:
For load:
Back Squat 5-5-5-5-5
(rest 2:00)

For time:
20 T2B
30 Ball Slams20/14
20 Plyp-Push-ups
30 Pistols (alternating legs)
20 CTB Pull-ups
30 Box Jumps 24/20
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Weightlifting
Rest
Party2013

“I smile as a cause not as an effect”
~Kaneko Ikeda

12:00 Yoga
4:00-7:00p Weightlifting Club
6:00p Kettlebell Club
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Weightlifting
Clean + Push Jerk:
80% 2+1,1+2
85% 2+2
90% 1+2, 1+1
100% 1+1

Snatch Pull: based on your 1RM snatch
100% 3×3
+10kg 3×2

Drop Snatch: choose your weight
5×4

CrossFit:
4 rounds for time:
500m Row
3:00 Recovery
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CrossFit Competitor
For load:
Dball Over the Shoulder 3-3-3-3-3
(rest 1:00)

For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Kettlebell Swing 53/35

AMRAP 1:30
GHD Sit-ups
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Weightlifting
Power Clean:(based on your1RM power clean)
80% 3X3
90% 2X3

Push Press:
80% 2×3
90% 2×2
95% 2×1
100% 1×1

Back Squat:
80% 3×3
90% 2×2

StaceyS2

“It is easy to dodge our responsibilities, but we cannot dodge the consequences of dodging our responsibilities.”
~Baron Josiah Stamp

CrossFit
For load:
Power Clean 1-1-1
(rest as needed)

For load:
Bench Press 1-1-1
(rest as needed)

For load:
Front Squat 1-1-1
(rest as needed)
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CrossFit Competitor
Regional Wod Specilization:
Work specific to Wod 1, 5 or 6
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Weightlifting
Power Snatch: based on your 1RM power snatch

80% 2×3
90% 3×2

Clean Pull:
100% 3×3

Front-Squat:
80% 2×3
90% 2×2
95% 2×2

SMBob2

“Treat people as if they were what they ought to be and you will help them become what they are capable of becoming.”
~Johann Wolfgang von Goethe

7:00-9:00a Memorial Day “Murph”
12:00-4:00p Open Gym

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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 twenty pound vest or body armor, wear it.

Murph
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Weightlifting
Back Squat:
80% 2×3
85% 2×3
90% 2×2

Snatch Pull: (based on your 1RM snatch)
100% 2×3
+10kg 2×2

Deadlift:
80% 2×3
90% 2×3
95% 2×2

12:00-2:00p Open Gym

8:00a Competitor Training
9-12p Open Gym
12-2p weightlifting Club
6:30p Party at The New Gym!!!!