Archives for May 2018

The Long Haul

Every 2:00 for 40:00

0:00-2:00: Run 400m

2:00-4:00: 30 Burpees

4:00-6:00: 450m/ 375m Row

6:00-8:00: 20 Box step ups (24″/20″) +15 V-Ups

*Score is Reps of burpees and step ups + v-ups

 

 

                                     

 

 

Backsquats

Backsquat

5-4-3-2-1-2-3-4-5

The second sets of 2,3,4,5 were meant

to be heavier than the first.

 

 

Everyone did an fantastic job completing the workout as intended.

 

Core and Make Up Sunday

CORE    

3 Sets of 12- Romanian Deadlifts

3 Sets of 8- Sumo deadlifts

3 Sets of 1 minute- D Ball Hold

Rest 2 Minutes in between all sets

 

                     

Partner Push Jerk

With a partner complete for time:

100 Push Jerks (155/105#)

*1 person works at a time. Every time the bar is dropped both partners do 7 chest to bar pullups. Then the other partner starts their push jerks.

 

 

                          

                                       

Swing, Squat, Jump

Part 1

10-8-6-4-2-4-6-8-10

Knees to Elbows

Double Kettlebell Front Squats 53#/35#

*Do 30 Double Unders after each round

then:

Part 2

Once done w/ part 1, take until clock hits

25:00 to find a 4 Rep Max Front Squat

 

                        

Make Up Thursday

Alternate Thursday WOD

EMOM 20:00

Minute 1 – Max Push Press 115/75

Minute 2- Dumbbell Bear Crawl 35/20

Minute 3- Row Calories

Minute 4- Rest

 

Deadlift- 2 inch Block Pull

Find 1RM- 8 attempts *20 minutes*

then:

Accessory Work

2x 1:00 GHD PVC Paddling

2x 6-8 Glute Ham Raises

Compare to: April 2018, March 2018, December 2017, March 2017, May 2016

Just some of the many faces of determination throughout the day.

  

                                     

Snatch & Muscle Up

WOD

21 Squat Snatch 95/65#

7 Muscle Ups

15 Squat Snatch

5 Muscle Ups

9 Squat Snatch

3 Muscle Ups

then:

Accessory Work

3 Sets (every 2:00)

10 One Arm DB Rows

For those of you who love watching people lift heavy weight and enjoyed today’s workout, here is the men’s last heat of the 1 rep max snatch event from last years crossfit games. Women’s final heat starts at 1:54:12.

             

45 Minutes of Yes Please!

45 Minute AMRAP:

400M Run

3 Rope Climbs

400M Run

15 Clapping Push Ups

 

 

Happy Mother’s Day- CORE and Make Up

CORE

100m Yoke Carry

35 GHD Situps

*Choose your own weight. First 50m must be unbroken