5-30-2014 Friday Workout

Warm up: Oiling the Joints

WOD:

Run 3/4 mile
30 KB OH swings
30 Squats
30 Sit ups

Run 1/2 mile
20 KB OH swings
20 Squats
20 Sit ups

Run 1/4 mile
10 KB OH swings
10 Squats
10 Sit ups

Just for Fun: 50 V- ups / 50 Chinnies

5-28-2014 Wednesday Workout

Warm up: 3 minutes of Burpees

WOD: 18-15-12-9-6-3 for time

Power snatches
Wall balls

Just for Fun: Run 800 meters OR 150 Sit ups

5-26-2014 Monday Workout

Crossfit athletes around the world are honoring our fallen soldiers each Memorial Day by putting themselves through one of the most grueling Crossfit workouts - "Murph".

The workout was named after Navy Lieutenant Michael Murphy, NY, who died in Afghanistan in 2005 at the age of 29. The workout was originally called "Body Armor" and was one Lt. Murphy's favorite workouts.

WOD: "Murph" - for time

Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

5-23-2014 Friday Workout

Time for another benchmark workout: "Isabel"!!

Warm up: Run 400 meters / mobility drills

WOD: Isabel - For Time

30 snatches (135 / 95 lbs)

Just for Fun: 100 sit ups

5-21-2014 Wednesday Workout

WOD: Stations!! (1 min / 45 sec / 30 sec / 15 sec)

* KB swings (Russian)
* Ropes of Doom
* Squats
* AB wheel
* Push ups
* Pull ups
* Run

Just for Fun: Do the last round again!

5-19-2014 Monday Workout

In preparation for Memorial Day Murph...

Warm up: Run 400 meters

WOD: "Cindy" - 20 min AMRAP

5 pull ups
10 push ups
15 squats

Just for Fun: Run 400 meters

5-16-2014 Friday Workout

Get ready for a grinder!!

Warm up: Run 400 meters

WOD: For Time

20 Figure 8 Push ups
30 Box Jumps
40 Push Press
50 Wall Balls
60 Double Unders
50 Wall Balls
40 Push Press
30 Box Jumps
20 Figure 8 Push ups

5-14-2014 Wednesday Workout

Warm up: Oiling the Joints

WOD: 3 Rounds For Time

800 meter run
10 burpees
10 pull ups
10 burpees
10 pull ups

Just for Fun: Power Wheel across the floor and back!

5-12-2014 Monday Workout

Warm up: 5 X 5 push ups, 10 box jumps, 15 sit ups

WOD: "Sweet Sixteen" (20 sec on / 10 sec off)

4 min of punching (any combination)
4 min of squats
4 min of punching (any combination)
4 min of push ups

Just for Fun: 50 V-ups

5-9-2014 Friday Workout

Warm up: Run 400 meters

WOD: For Time

100 squats
75 sit ups
50 burpees

EMOM: 1 clean & jerk
(Every Minute On The Minute)

5-7-2014 Wednesday Workout

Warm up: Mobility Drills

WOD: 15 - 12 - 10 - 8

Cleans (65 lbs)
Thrusters (65 lbs)
Run 400 meters

Do 15 cleans and 15 thrusters, then run 400 meters. Then do 12 of each and run, 10 of each and run, and end with 8 of each and run.

Just for Fun: 100 Sit ups

5-5-2014 Monday Workout

Warm up: Run 400 meters

WOD: 10-1, 1-10 For Time

OH Kettlebell swings
Jump squats
Medicine ball sit ups

Do 10 of each exercise, then 9, 8, 7, etc. until you have reached 1. Then start over with 1 and continue until you are back at 10.

Just for Fun: Run 400 meters.

5-2-2014 Friday Workout

It's a fabulous day for double unders!!!

WOD:

1000 double unders

OR

40 minute AMRAP of double unders