Welcome fellow CrossFitters & new soon-to-be CrossFitters! Check back everyday to see our Workout of the Day (WOD). Post your times & results in the comments for each day.
DeifelTower | Wednesday, May 22, 2013 at 9:19AM For those of you who are heading out of town early but still wanted to do Murph, The Chief will be adding a heat along side his already scheduled class tomorrow, the 23rd, at NOON. Plan accordingly and get after it!
***Don't forget, Memorial Day Murph will be run this Saturday, May 25th beginning at 9:00 am. Be early to warm up and we'll run it in waves. You can still come and participate even if you didn't register on the MDM website.***
Strength: Snatch Grip Deadlift 3x20 (set your own weight, this is obviously not a one-rep max so your weight won't be nearly as heavy) Rest between sets
WOD: "Fourth Down" (repeat from 10/12/2012, check your last score and go for a PR)
4 Rounds for Points
4 minutes of work followed by 1 minute of rest
Push Press (155/115) (this isn't listed as a Push Jerk, only a valid press counts)
Box jump (24/20)
Power Clean (same bar as push press)
Bear Crawl in 10 meter lengths (each length is worth 5 points so there is incentive to stick with these)
REC: Coach-led Plank exercises
Post a Comment | tagged Bear Crawl, Box Jump, Plank, Power Clean, Push Press, Snatch Grip Deadlift Strength: Snatch Balance 7x1 (Fight to increase the weight each round, rest between efforts)
WOD: Tabata & More (Each tabata exercise consists of 8 rounds of 20 seconds of work followed by 10 seconds of rest. Total time for each tabata exercise is 4 minutes)
Tabata Row for Calories
1 Min AMRAP of Double Unders
Tabata Burpees
1 Min AMRAP of Double Unders
Tabata Wall Balls
1 Min AMRAP of Double Unders
**No break between tabata exercise and Double Under AMRAPs**
REC: Shared Burden Mile
2 Comments | tagged Burpees, Double Unders, Row, Shared Burden Mile Run, Snatch Balance, Wall Balls Weekly Warm Up: **Don't ignore the warm up and don't rush through it either. Do each movement deliberately with control to increase core stability, general mobility, personal discipline and muscle memory.**
10 Knees to Elbow, 10 Back Extensions, 5 wall squats (20 seconds down, 20 seconds up), 10 Ring Push Ups
Strength: Back Squat 6x2 (Get Heavy!)
WOD: For Time
100 KB Thrusters (KB in each arm 1.5/1)
10 Chest-to-Bar Pull Ups every time you drop the kettlebells
REC: Foam Roller
DeifelTower | Saturday, May 18, 2013 at 7:32PM Rest Day / Active Recovery Day / Open Gym / Work on a Weakness Day
***The 307 will be running Memorial Day Murph on Saturday, May 25th at 9:00. We'll run in waves based on how many people show up. So, come Honor Murph and then you can head out of town on whatever plans you have. Hope to see you there!