May 2018

CrossFit
AMRAP 1:00
Rope Climb
 
AMRAP 1:00
Calories on Ski Erg
 
AMRAP 1:00
Hand Stand Push-up
 
AMRAP 1:00
Calories on Assault Bike
 
AMRAP 1:00
Burpees to a 6″ reach
 
AMRAP 1:00
Dumbbell Thruster 50/35
___________________________
 
Competitor 1
Snatch Grip Push Press
70% 1×3
75% 1×3
80% 1×3
85% 2×2
 
Front Squat
70% 1×3
75% 1×3
80% 1×3
85% 2×2
 
Clean Pull
90% 1×3
100% 1×3
10kg + 2×2
 
3 rounds at a moderate pace
250m Row
25 Calories Ski Erg
200m Air Runner
20 Calories Assault Bike
____________________________
 
Competitor 2
3 rounds at a moderate pace:
250m Row
25 Calories Ski Erg
200m Air Runner
20 Calories Assault Bike
 
Power Snatch
70% 2×3
75% 3×2
 
Clean
70% 2×3
75% 3×2
 
Front Squat
70% 4×4
 
Tempo Back Extension
3×3 (5151)
(:05 eccentric, :01 pause, :05 concentric, :01 pause)
_____________________________
 
Weightlifting
Snatch High Pull + Snatch
Build to a heavy (2+2)
 
Clean High Pull + Clean & Jerk
Build to a heavy (2+1)
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“The trouble with most of us is that we would rather be ruined by praise than saved by criticism.”
~Norman Vincent Peale

Sleds
8x 30yd Sled Push (unbroken)
(rest as needed between attempts)
________________
 
FitEssentials
Romanian Deadlift 6-6-4-4-4 (slow tempo)
*6-10 side plank rotations each arm between sets
 
3 Rounds for cals + reps:
1:00 MB Get-ups
:30 Rest
1:00 Row
:30 Rest
1:00 Burpee
1:30 Rest
_________________
 
Weightlifting
Pause Snatch + Snatch
75% 6(1+1)
 
Power Jerk + Jerk
75% 6(1+1)
 
Box Jumps
8×3 -choose weight-
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“There are two kinds of people in this world. ‘I’ people and ‘we’ people. I’ve always tried to be a ‘we’ person.”
~Clint Eastwood

CrossFit
Skill
Handstand Push-up
 
For load:
Strict Press 5-5-5-5-5
(make consistent increases)
 
For load:
Deadlift 5-5-5-5-5
(make consistent increases)
 
AMRAP 2:00
Sit-up
______________________
 
Competitor 1
Power Snatch
70% 1×3
75% 1×3
80% 1×3
85% 2×3
 
Thruster
70% 1×3
75% 1×3
80% 1×3
85% 2×3
 
Deadlift
70% 1×3
75% 1×3
80% 1×3
85% 2×3
 
Single-Leg RDL
8-8-8-8 (each leg)
_________________________
 
Competitor 2
5 rounds for load:
5 Weighted Chin-up
5 Weighted Dip
(rest 1:30 between rounds. make consistent increases)
 
3 rounds:
Each exercise to failure. No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Seated Dip
(alternate rounds with a partner)
 
3 rounds:
Each exercise to failure. No rest between exercises.
8-12 Supinated Pulldown
8-12 Chest Press
8-12 Seated Row
(alternate rounds with a partner)
 
Not timed:
1:00 Plank Hold
50 Nautilus AB1
1:00 Plank Hold
50 Sit-ups
_________________________
Bodyweight
4 Rounds
:30 Frog Squats
:30 Plank Shoulder Taps
:30 Kick Sits
:30 Forearm Plank
:30 Rest

10:00 to complete 800m walk/jog/stretch

4 Rounds
:30 Ring Rows
:30 Table Top Hold
:30 Lft Leg Box Step-up
:30 Rt Leg Box Step-up
:30 Rest

10:00 to complete 800m walk/jog/stretch

4 Rounds
:10 Hollow Body Hold
:20 Rest
:10 Superman Hold
:20 Rest  

______________________
Weightlifting
Clean & Jerk
80% 6×1
85% 2×1
 
Clean Pulls
4×3 -choose weight-
 
Front Squat
80% 4×3
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“I have but one lamp by which my feet are guided, and that is the lamp of experience.”
~Patrick Henry
CrossFit
With a partner for time:
3k Row
*only row while partner is holding kettlebells 70/53 in farmers carry position
(switch every time the kettlebells are set down)
__________________________
 
Competitor 1
AMRAP 7:00
Toes Through Ring + Ring Muscle-up + Ring Dip
(each round unbroken)
 
For total reps:
Every 1:00 for 10:00
Odd min: Weighted Chin-up 45/25
Even min: Weighted Dip 45/25
(choose reps prior to start. unbroken)
 
8 rounds with a constant load:
8 Seated Row or Bent Row
(rest :30 between rounds)
 
2 rounds for time:
Partner 1: 500m Row
Partner 2: 200m Assault Air Runner
Both Partners 10 Burpees
Partner 1: 200m Assault Air Runner
Partner 2: 500m Row
Both Partners: 10 Burpees
*air runner must be stopped prior to transition
____________________________
 
Competitor 2
6 rounds at a moderate pace:
200m Assault Air Runner
(alternate with a partner)
 
Snatch
70% 2×3
75% 3×2
 
Power Clean + Push Press
70% 2(3+3)
75% 3(2+2)
 
Back Squat
70% 4×4
 
Single-Leg RDL
8-8-8-8 (each leg)
____________________________
 
Aerobic Capacity
4 rounds for cals + meters:
2:00 Row
1:00 Rest
2:00 Bike
1:00 Rest
2:00 Air Runner
1:00 Rest
*increase work slightly, each round
______________________________
 
Weightlifting
Power Snatch
Build to a heavy set of 1
 
Power Clean + Push Press
Build to a heavy set of 1+1
 
RDL
4×6 -choose weight-
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“Don’t rule out working with your hands. It does not preclude using your head.” 
~Andy Rooney
Memorial Day 
7:00a-12:00p Open Gym
7:00a Heat 1 of Murph 
8:30a Heat 2 of Murph 
10:00a Heat 3 of Murph
*you’re welcome to join any heat
________________
CrossFit
“Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
 
or
 
“Half Murph”
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
__________________
 
Competitor 1
Power Clean
70% 1×3
75% 1×3
80% 1×3
85% 2×3
 
Snatch Pull
90% 1×3
100% 1×3
10kg + 2×2
 
Back Squat
65% 1×5
70% 1×5
75% 3×5
 
Not timed:
21-15-9
GHD Sit-up
Back Extension
_____________________
 
Weightlifting
Muscle Snatch + NHNF Snatch
4(1+2) -choose weight-
-then-
NHNF Snatch
3×2@ same weight
 
Snatch Pull
3×3 -choose weight-
 
Back Squat
80% 4×3
Murph-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’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.

7:00a CrossFit Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a CrossFit Competitor 1
10:30a Weightlifting
10:30a CrossFit
__________________
 
Weightlifting
Snatch
Build to a heavy set of 1
 
Clean & Jerk
Build to a heavy set of 1
CrossFit
AMRAP 10:00
1-2-3-4-5-6-7-8-9-10….
Handstand Push-up
Pull-up
(alternate rounds with a partner)
 
(rest 10:00)
 
AMRAP 10:00
1-2-3-4-5-6-7-8-9-10….
Power Snatch 95/65
Thruster 95/65
(alternate rounds with a partner)
_________________
 
Competitor 1
Snatch Grip Push Press
70% 1×3
75% 1×3
80% 3×3
 
Front Squat
70% 1×3
75% 1×3
80% 3×3
 
Floating Clean Pull
90% 2×3
100% 3×2
 
For time:
400m Run on The Assault Air Runner
9 DBall Over the shoulder 150/100
(rest 3:00)
400m Run on The Assault Air Runner
6 DBall Over the shoulder 150/100
(rest 2:00)
400m Run on The Assault Air Runner
3 DBall Over the shoulder 150/100
__________________
 
Competitor 2
Go play outside
ANYONE4
 

“Don’t let making a living prevent you from making a life.”
~John Wooden

Sleds
3 person relay:
10x10yd Sled Push 180/135
 
(800m Recovery run)
 
3 person relay:
10x10yd Sled Push
 
(800m Recovery run)
 
3 person relay:
10x10yd Sled Push
__________________________
 
FitEssentials
12:00 to build to a challenging complex of:
3 DB power clean + 3 DB front squats + 3 DB push-press
 
Partner Workout
AMRAP 20:00
5 KB Suitcase Deadlift
5 Burpee
12/8 Row for calories
(alternate with partner following each round)
_________________________
 
Weightlifting
Pause Snatch + Snatch
80% 4(1+1)
 
Power Jerk + Jerk
80% 4(1+1)
 
Barbell Reverse Lunges
2×8 -choose weight-
(8 each leg alternating)
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“The question isn’t who is going to let me; it’s who is going to stop me.”
~Ayn Rand

CrossFit
5 rounds for load:
2 Front Squat
2 Back Squat
(no rest between exercises. rest as needed between rounds)
 
AMRAP 15:00
1 Candlestick Roll
2 Burpee
3 Dumbbell Power Clean 50/35
4 Wall Ball Shot 20/14
5 Candlestick Roll
6 Burpee
Dumbbell Power Clean
8 Wall Ball Shot 
9 Candlestick Roll
10 Burpee
11 Dumbbell Power Clean
12 Wall Ball Shot 
(continue ascending until time expires)
_____________________
 
Competitor 1
Power Snatch
70% 1×3
75% 1×3
80% 3×3
 
Thruster
70% 1×3
75% 1×3
80% 3×3
 
Deadlift
70% 1×3
75% 1×3
80% 3×3
 
“Annie”
For time:
50-40-30-20-10
Double Under
Sit-up
_________________
 
Competitor 2
Go play outside
_________________
 
Weightlifting
Clean & Jerk
80% 3×1
85% 2×1
 
Clean Pull
3×3 -choose weight-
 
CAT Front Squat (:03 eccentric/explosive concentric)
85% 4×2
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“You can’t really be strong until you see a funny side to things.”
~Ken Kesey

CrossFit
For time:
1000m Row
50 Double under
30 Deadlift 275/185
_________________
 
Competitor 1
5 rounds for total reps:
Ring Muscle-up
(rest 1:00 between rounds)
 
3 rounds:
Each exercise to failure. No rest between sets.
3-5 Weighted Chin-up
8-12 Pullover
3-5 Weighted dip
*choose a load that allows for completion of prescribed rep range
(rest 2:00 between rounds)
 
AMRAP 15:00
1 Ring Dip
2 Pull-up
3 Push-up
4 Kettlebell Swing 53/35
5 Ring Dip
6 Pull-up
7 Push-up
8 Kettlebell Swing
9 Ring Dip
10 Pull-up
11 Push-up
12 Kettlebell Swing
(continue ascending until time expires)
 
Not timed:
50 Sit-up
100 Band Pull Apart
50 Sit-up
____________________
 
Competitor 2
Go outside and play.
____________________
 
Aerobic Capacity
AMRAP 22:00
Row 500m
*constant or slightly increasing pace over intervals
(rest 2:00 after each round) 
 -
Accumulate 2:00
Side Plank (each arm)
____________________
 
Weightlifting
Power Snatch
80% 2×1
85% 3×1
 
Hang Power Clean + Push Press
80% 2(1+1)
85% 2(1+1)
90% 1(1+1)
 
RDL
4×6 -choose weight-
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“It doesn’t matter if the water is cold or warm if you’re going to have to wade through it anyway.”
~Pierre Teilhard de Chardin