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Friday 06.01.2018

Fri-yay! Rest or make up a WOD you missed this week.

Thursday 05.31.2018

CrossFit Open 11.1

 Complete as many rounds and reps as possible in 10 minutes of:

• 30 Double-unders
• 15 Power snatches (75/55)

 

Wednesday 05.30.2018

A) Broad Jump: Max Distance

B) Backsquat 5-5-5-5-5

Increase weight each set

Tuesday 05.29.2018

3 Rounds for time:

10 Deadlifts, 275/185
50 Double-Unders

 

Courtesy of CrossFit.com

Monday 05.28.2018

MURPH

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.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
60 minute time cap
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

 

Friday 05.25.2018

Fri-yay! Rest or make up a WOD you missed this week.

Thursday 05.24.2018

Rainer's farewell WOD:

9-15-21

Power Cleans 135/95

Wall Balls 20/14

Pull-ups

Wednesday 05.23.2018

A) Accumulate 2 min. Ring Support

B) Tabata Superman Hold

C) 3 Rounds of Planks:
30 sec. front plank
30 sec. left side plank
30 sec. right side plank

*elbow planks

D) 5x10 Strict Ring Dips

E) Max Double Unders in 2 Minutes

 

Tuesday 05.22.2018

8 min. AMRAP
12 Walking lunges w/ dumbells** (50/35)
12 Shoulder to Overhead (50/35)
*rest 5 min*
8 min. AMRAP
12 Deadlifts (185/125)
12 Abmat sit ups
** total, not per leg

Monday 05.21.2018

10 Rounds for time of: 
10 Burpees 
3 Ring Muscle-ups