Wednesday, April 17th, 2013

ANNOUNCEMENT:  Memorial Day Murph will be held on Saturday, May 25th.  This is a great fundraiser based on the heroic life and death of Lieutenant Michael "Murph" Murphy that serves military charities, including the Lone Survivor Foundation.  Registration is $35.00 and comes with a T-shirt from Forged Clothing, a company created by former Navy SEALs and CrossFitters.  Register early as last year the number of entrants caused delays in receiving shirts.  Register for Murph here.  More details to follow.

Strength:  Sumo Deadlift 6x2

WOD:  For time

Accumulate 100 KB Swings (1.5/1) with 3 Burpee Box jumps (24/20) every minute on the minute.  This is a fast and furious WOD.  Start with the Burpee box Jumps.  12 minute tapout.

REC:  100 Floorwipers (135/95 is suggested on the barbell)

Monday, March 25th, 2013

WEEKLY WARM UP:  10 Homeschoolers, 10 Good Mornings (PVC or 15lb bar), 10 Strict Pull ups, 10 Air Squats

STRENGTH:  Overhead Squat 8 Rounds, 10 Reps every 90 Seconds (Set your own weight, you'll be snatching each set from the ground)

WOD:  12 Minute AMRAP

12 Burpee Box jumps (24/20)

12 KB Swings (2/1.5)

12 Pistols

REC:  Partner Shared Mile

Saturday, March 2, 2013

WOD: Individual or Partner

16 minute AMRAP composed of the following:

2 minute AMRAP

5 Snatches (115/75)

10 Back Squats (115/75) 

 2 minute AMRAP

1 lap Run

Burpee Box Jumps in remaining time

 

Alternate between the 2 AMRAPs, doing a total of 4 sets of each. There should be no rest between AMRAPs!!  

 

If doing with a partner, add the scores of both athletes together.

Each rep in the Snatch/Squat AMRAP counts as 1.

Each Burpee + Box jump counts as 2.