5.21.13 WOD
A. Power Snatch Perform 3-4 sets of 5 touch and go reps Determine weight for workout B. For time: Run 800 meters 30 Power Snatches (115/80) Run 800 meters Onika, Overhead Squats
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WOD
5.20.13 WOD
A. Back Squat – 20 minutes to find 3RM B. For Time 1k Row 50 Wal Balls 20/14# 30 Pull Ups Reminders: MEMORIAL DAY MURPH on Monday, May 27th @10am. Back by popular demand, 2013 Spring/Summer Nutrition Paleo Challenge! “The CFG30” is a 30-day (June 1st-June 30th) nutrition and performance challenge. More details to come….
MEMORIAL DAY MURPH – May 27, 2013 9am and 11am Class
In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. WOD- MURPH – 1 MILE RUN TO START – 100 PULL-UPS – 200 PUSH-UPS – 300 SQUATS – 1 MILE RUN TO FINISH For time: Partition the pull-ups, push-ups, and squats as needed….
5.19.13 Open Floor
Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller and get…
5.18.13 WOD
In teams of two, alternating each movement, complete ten rounds of: Overhead Squat x 10 reps Burpees x 10 reps 200 Meter Run (Partner A performs 10 overhead; Partner B performs 10 burpees; Partner A runs 200 Meters; Partner B performs 10 overhead squats; etc….) Details at GymnasticsWOD
5.17.13 WOD
A. Find your 3RM Weighted Ring Dip B. “Annie” 50-40-30-20-10 AbMat Sit-Ups Double Unders Finish with 3 x 15 Hip Extensions *Mandatory- Foam roll quads and IT band. Also, 2 minutes each leg quad stretch on wall. Article: How to tape your Hands – Crossfit Invictus
5.16.13 WOD
A. Practice Hollow Body Rocks B. For Time: 30 Burpees 60 Dumbbell Snatch, Alternating (25% BW) 30 Burpees C. 2 X 400m Farmer’s Carry Article: There Is No Such Thing As A “Calorie” (To Your Body) Why muscle snatch? – fubarbell Randy, Split Jerk
5.15.13 WOD
Benchmark! “Chelsea” Every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for 30 minutes? 20 minutes? How about 10? If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. “This Is Annie Thorisdottir,” CrossFit Journal video …
5.14.13 WOD
A. Skill – 2 x Max Effort Handstand Hold – Rest 60 seconds B. AMRAP in 2 Minutes: Snatch Balance 45/35# C. 1-2-3-4-5-6-7-8-9-10 reps for time of: Ground to Overhead (45#/25# bumper plates) High Box Jump (30″/24″) – Games Standard Finish with 1 mile Run. “Olympian’s New Goal: Qualify for CrossFit Games” with Anna Tunnicliffe,…
5.13.13 WOD
A. 10-10-10 Front Squat B. 5-5-5 Push Press C. 1-1-1 Power Clean Note. Weight starts from the floor. Take 15 Minutes to complete each portion. Finish with: AMRAP in 2 Minutes of Kettlebell Swings 32/24 kg Matt and Carmen representing CFG!!!