Warm up:
run 400 meters
50 air squats
run 400 meters
mobility
Stength:
Back Squat 3-3-3-3-3
WOD:
“Griff”
for time:
run 800 meters
run 400 meters backwards
run 800 meters
run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
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Warm up:
run 800 meters
mobility
5 rope climbs
burgener warm up
run 800 meters
WOD:
“Moore”
AMRAP 20:
15′ rope climb, 1 ascent
run 400 meters
max rep handstand push ups
- Score the number of handstand push ups completed across ALL rounds in total
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.
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Warm up:
row 1000 meters
mobility
burgener warm up
Specific Warm up:
power clean warm up:
50 double unders
WOD:
AMRAP 15:
5 power cleans, 155/105
20 double unders
10 floor sweepers, 155/105
Murph 2011, only person to do a weighted Murph
Murph 2012, PR by 8:39!!
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Murph
Warm up:
mobility
row 500 meters
10 each of:
WOD:
for time:
50 jumping squats
50 pull ups
50 GHD sit ups
50 slam ball, 30/20-25
50 walking lunge
50 sit ups
50 push ups
50 box jump, 24/20
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We will be running all classes today (Friday May 25th) and tomorrow (Saturday) as usual. Monday we will be scaling back our hours due to the holiday. Classes to be held on Monday (Memorial Day) are: 9:00 am, 12:00 noon, 5:00 pm. All other classes will be cancelled, however all active classes on Monday will be opened up to 25 total athletes. We’ll be doing a Memorial Day Hero WOD so I hope to see as many people as possible in the gym on Monday!!
Warm up:
row 500 meters
mobility
burgener warm up
Specific warm up:
50 double unders
- if you don’t yet have double unders, spend 5 minutes practicing this skill
10 push press, 45/35
10 push press, 75/55
WOD:
5 rounds for time of:
25 push press, 75/55
50 double unders
Have you signed up for CrossFit for Hope yet?? I’d like to get as many athletes as possible to participate in this workout with all proceeds going to research to help fight childhood cancer! Simply click on the link to the left under “related links” and register. I ask that all athletes make a donation in addition to signing up.
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Warm up:
row 1000 meters
mobility
Specific warm up:
3 rounds NOT for time of:
3 pull ups
4 lateral jumps over parallette
5 goblet squats, 45/35
WOD:
AMRAP 20:
5 chest to bar pull ups
7 lateral jumps over parallette
10 goblet squats, 55/40-45
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Warm up:
mobility
burgener warm up
row 500 meters
10 each @45/35 of:
Strength:
Front squats 3-3-3-3-3-3-3
Met Con:
AMRAP 7:
5 kb swing, 55/40
7 burpees
Alane and Amanda getting after some thrusters in yesterdays noon WOD!
Warm up:
mobility
3 rounds NOT for time:
run 200 meters
15 wall ball, 20/14
15 sit ups
WOD:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Thrusters, 75/55
toes to bar
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Warm up:
run 1200 meters
50 sit ups
30 burpees
WOD:
4 rounds for time of:
run 200 meters
15 ring dips
35 sit ups
20 double unders
**If you are able to do muscle ups, do your ring dips on the high rings
Anybody else follow how close the competition was in the NorCal region between Khalipa and Maddox?? NUTZ!!
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