Thursday, May 31, 2018

Warm-Up:
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skill:
100m Partner Burpee Broad Jump

Conditioning (with a partner):

3 minute AMRAP of:

Row for Calories while partner holds bumpers in pinch grip. Switch every time a bumper plate is dropped. 

90 Second Rest

3 minute AMRAP of:

Push-Ups while partner holds a plank. Switch every time fail on plank. 

90 Second Rest

3 minute AMRAP of:

Sit-Ups while partner holds barbell overhead. Switch every time you have to bring the weight down. 

90 Second Rest

3 minute AMRAP of:

Air Squats while partner holds a ring row. Switch every time you fail on ring row.

Wednesday, May 30, 2018

Warm-Up:
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skill:
Alternating Tabata
- Squats
- Push-Ups

Conditioning:

21 - 15 - 9 -

- Deadlift (275/185)

- Burpee Box Jumps (24/20)

Thursday, May 24, 2018

Warm-Up:
Stretch
Light Jog

5 Burpees

Conditioning:
Team Workout

Murph – The Man

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously awarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

Crossfit's “Murph” – The Workout

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 

DO NOT BE DISCOURAGED if you can’t do the entire workout (Not many can). Anyone can do their own version of “Murph” including scaling the run, reps, movements, or even partitioning the workout as a team. The idea is to challenge yourself and do a little more and go a little faster each year.

Wednesday, May 23, 2018

Warm-Up:
5 Attempts of 100m Row
- 2 Burpees per meter over 100
- 4 Sit-ups per meter under 100

Skill:
TABATA Mountain climbers

Conditioning:

6 min AMRAP
- 100m Sprint
- 6 Box Jumps
- 12 Kettlebell Swings

3 min Rest

6 min AMRAP
100m Sprint
- 3 Pull-Ups
- 6 Push-Ups
- 9 Air Squats

Monday, May 21, 2018

Warm-Up:
5 Attempts of 100m Row
- 2 Burpees per meter over 100
- 4 Sit-ups per meter under 100

Skill:
Alternating TABATA
-DB Push Press
-Squats


Conditioning:

3 Rounds:
AMRAP in 4 Minutes:
- 400m Run
- AMRAP Dips, Sit-Ups, or Burpees
- 2 Minute Rest

Each round will start with a 400m run.  When you get back from the run you will do as many reps as possible of either dips (box, ring, or bar), ab-mat sit-ups, or burpees.  You will do one round with each movement, but can do it in whatever order you'd like.  Your score for the workout will be your total combined reps of dips, sit-ups, and burpees.

Thursday, May 17, 2018

Warm-Up:
5 Attempts of 100m Row
- 2 Burpees per meter over 100
- 4 Sit-ups per meter under 100

Conditioning:

Crossfit's "Kelly"

5 Rounds for time:

-400m run

-30 Box jumps (24/20)

-30 Wallball Shots (20/14)

Wednesday, May 16, 2018

Warm-Up:
5 Attempts of 100m Row
- 2 Burpees per meter over 100
- 4 Sit-ups per meter under 100

Skill:
3X200 Sprint
1@50%
1@75%
1@100%


Conditioning:
For Time:
- 25m Burpee Broad Jump
- 50 DB Push Press
- 25m Burpee Broad Jump
- 50 Squats
- 25m Burpee Broad Jump
- 50 DB Rows
- 25m Burpee Broad Jumps
- 50 Sit-Ups

Monday, May 14, 2018

Warm-Up:
5 Attempts of 100m Row
- 2 Burpees per meter over 100
- 4 Sit-ups per meter under 100

Skill:
TABATA DB Snatches

Conditioning:
10,9,8,7....1
- Squats
- Box Jumps
- KB Swings
- Sit-Ups

Thursday, May 10, 2018

Warm-Up:
- Stretch
- 500m Row
- 20 Mountain Climbers
- 15 Push Ups
- 10 Burpees

Strength -

EMOM for 8 minutes

-3 DB manmakers

Conditioning -

AMRAP in 10 Minutes of -
- 200m Run
- 10 Wall Ball Shots

Wednesday, May 9, 2018

Warm-Up:
- Stretch
- 500m Row
- 20 Mountain Climbers
- 15 Push Ups
- 10 Burpees

Skills:

1. Pull-up work/practice

2. Group demonstration and practice of WOD movements

Conditioning:

For Time:

-800m run

-30 Medball Deadlifts

-30 Medball Cleans

-20 MB deadlifts

-20 MB Cleans

-10 MB Deadlifts

-10 MB Cleans

-800m run

Monday, May 7, 2018

Warm-Up:
- Stretch
- 500m Row
- 20 Mountain Climbers
- 15 Push Ups
- 10 Burpees

Strength:

EMOM for 8 minutes

3 Push press

*** increase weight each round***

Conditioning:
For Time:
21-15-9 -
- Ground to Overhead (135/95)
- Bar-Facing Burpees
- Double Unders

Thursday, May 3, 2018

Warm-Up:
- Stretch
- 500m Row
- 20 Mountain Climbers
- 15 Push Ups
- 10 Burpees

Group Warm-Up:
- Sprint Work 5x 100m


Conditioning:
- Tabata Squats
- Tabata Push Press (45/35)
- Tabata Knees to Elbows (scale is sit-ups)
- Tabata Jumping Lunges

- Tabata Double Unders

Wednesday, May 2, 2018

Warm-Up:
- Stretch
- 500m Row
- 20 Mountain Climbers
- 15 Push Ups
- 10 Burpees

Conditioning:
Crossfit's "Dirty Thirty"
-30 Box Jumps
-30 Jumping Pull-Ups
-30 KB Swings (53/35)
-30 Walking Lunges
-30 Knees to Elbows
-30 Push Press
-30 Supermans
-30 Wall Ball Shots
-30 Burpees

-30 Double Unders