30/25/20
Front squat 115/75
Hang clean 115/75
Deadlift 115/75
Skill: Front squat 2/2/2/1/1/1/1 (hold in bottom of squat for a 3 count)
Block Strength
Strict press 5/5/5 40%/50%/60%
Strict hspu 5/5/5
Endurance: Row 3k
May 26, 2014
“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*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.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Closed for CrossFit Regionals
We will be closed Friday through Sunday. Come join us at the SoCal CrossFit Regionals in Del Mar! (Tickets and info: games.crossfit.com)
Memorial Day (Monday) we will have a 7:30am and 9:30am class.
Have a great weekend!
May 22, 2014
100 Double-unders
50 Hang power cleans 95/65
50 Walking lunge steps
40 S2O 95/65
40 WB Sit-ups 20/14
30 Power snatch 95/65
30 Floor wipers
20 OHS 95/65
20 Bar hop burpees
100 Double-unders
Block Strength
Power clean 1/1/1 85%/90%/95%
20 Box jumps (should be at a height were you have to break into singles)
CG high pull 4/4/4/4
May 21, 2014
The Bear, Mary & Run
5 Rounds
4 Bear complex 125/85
5 HSPU
10 Pistols
15 Pull-ups
Run 150m
Core Skill: plank 90sec rest 30sec 100 russian twists rest 1min plank 1min
Block Strength
Deadlift 1/1/1 85%/90%95%
Hanging leg raise 5/5/5/5
May 20, 2014
7min AMRAP
3 Power cleans 225/135
6 T2B
9 KB swings 70/44
Skill
A) Strict Press 2/2/2/2/2
B) 3 part clean/low to high 1/1/1/1/1
Block Strength
Back squat 1/1/1 85%/90%/95%
Weighted walking lunge 10/10/10 (use a bar in front rack as heavy as you can complete 10 unbroken)
Endurance: 5 Rounds Run 500m Row 500m
May 19, 2014
Run 400m w/med ball
50 Box jump overs 24/20
25 Deadlifts 155/105(adv 50 185/135)
50 Wall ball shots 20/14
50 Push-ups (adv ring dips)
50 Wall ball shots 20/14
25 Deadlifts 155/105 (adv 50 185/135)
50 Box jump overs 24/20
Run 400m w/ med ball
Block Strength
Strict press 1/1/1
HSPU 5/5/5/5/5
Strict weighted pull-ups 5/5/5/5/5
May 17, 2014
“Rankel”
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
May 16, 2014
Partner WOD
E3MOM 11 Rounds
5 Pull-ups (adv C2B)
5 Power snatch 75/55 (adv 95/65)
5 Burpees (on plate)
Sprint (red curb)
*Partner holds plank (odd rounds) wall sit (even rounds) then switch*
Block Strength
Back Squat 3/3/3 70%/80%/90%
Weighted pistols 5/5/5/5
Endurance: Row 3k
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