CROSSFIT WODS

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MONDAY 5.29.17

Memorial Day hours
9-11 am. We will be running Murph and half Murph starting at 9:30 am.

Murph
1 Mile Rune
100 Pull Ups
200 Push ups
300 Air Squats
1 Mile Run

Half Murph
800 M. Run
50 Pull Ups
100 Push Ups
150 Air Squats
800 M. Run

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FRIDAY 5.26.17

Circus
3 Rounds For Reps
Toes-to-bars

For Time
100 KBS 53/35
4 Burpees each time you put the Kettlebell down to rest

Max Distance: Broad Jump (3 attempts)

Row 2km

COMPETITOR

1. Snatch
60%/2
65%/2
70%/2
(75%/2)2

2. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2

3. Front Squat
(65%/3)%

4. For Time
100 KBS 53/35
4 Burpees each time you put the Kettlebell down to rest
2K. Row

 

WEIGHTLIFTING

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Wednesday 5.24.17

CROSSFIT
In 10 minutes build to a heavy set of 3 Hang Power Cleans

Inferno

4 minute AMRAP
8 Hang Power Cleans, 95/65
20 double unders

Rest 2 minutes between rounds.
Repeat for a total of 4 rounds.

Competitor
1. Power Clean
(65%/3)3

2. Clean Pull
(75%/3)3

3. Back Squat
(65%/3)3
4. 4 minute AMRAP
8 Hang Power Cleans, 95/65
20 double unders

Rest 2 minutes between rounds.
Repeat for a total of 4 rounds.
WEIGHTLIFTING

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Monday 5.22.17

Crossfit
“Air Force”
For time:
20 Thrusters 95/65
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squat
20 Front Squat
(4 burpees every minute)

Competitor
1. Power Snatch: (65%/3)3
2. Snatch Pull: (75%/3)3
3. OHS: (65%/3)3

Air Force”
For time:
20 Thrusters 95/65
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squat
20 Front Squat
(4 burpees every minute)

EMOM 16
Odd: 2 MU, 4 SHSPU, 8 KBS (2/1.5)
Even: Rest

Weightlifting

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Friday 5.19.17

Bradley
10 rounds for time of:
100 M. Sprint
10 Pull-ups
100 M. Sprint
10 Burpees
Rest 30 secs

Partner Bradley
20:00 AMRAP
100 M. Sprint
10 Pull-ups
100 M. Sprint
10 Burpees
Rest 30 secs
Both athletes must do sprint. After both partners return from sprint then 1 person works at a time and split reps any way. Both partners rest for 30 seconds.

COMPETITOR
1. Snatch
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

2. Clean & Jerk
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

3. Back Squat
83%/3
86%/1
83%/3
88%/1
83%/3
90%/1

4. 75/60 Cal Assault Bike
50 Power Snatches (75/55)
25 Over-the-Bar Burpees
or Bradley
WEIGHTLIFTING

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Wednesday 5.17.17

Recovery room intermediate
Every 1 min for 30 mins, alternating between:
15 Box Jumps, 24/20 in
15 Wall Balls, 20/14 lbs
15 Sit-ups

Novice

Every 1 min for 30 mins, alternating between:
15 Box Jumps, 20/16 in
12 Wall Balls, 14/10 lbs
15 Sit-ups

1. Clean (Mid Thigh off Blocks or from Hang)
60%/4
65%/4
70%/4
(75%/3)3

2. Clean Pull (Mid Thigh off Blocks or from Hang)
80%/5
(85%/5)4

3. Front Squat
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1

Every 1 min for 30 mins, alternating between:
20 Box Jumps, 24/20 in
20 Wall Balls, 20/14 lbs
20 Sit-ups

WEIGHTLIFTING

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