almost there

almost there

Warm-up
3 round
150 m row (moderate)
10 kb sdhp
10 kb swings

part B
5 hollow rock
10 f.s pvc
5 thruster pvc

Metcon (Time)
for time
1000 m run/row
100 al d.b snatch
100 single d.b thruster
100 pistols
1000 m run/row
50 single d.b ohs
50 alt db power clean
50 hrpu
650 m run/row
Metcon (Time)
for time
1000 m run/row
100 al d.b snatch
100 single d.b thruster
100 pistols
1000 m run/row
50 single d.b ohs
50 alt db power clean
50 hrpu
650 m run/row

Monday madness

Monday madness

Warm-up
200 m row easy
10 front squat pvc
200 m row medium
10 power snatch pvc
200m hard
10 thrusters pvc
Metcon (Time)
21-15-9
Deadlift 135/95
T2b
Rest 3 min
18-15-12
Power clean 135/95
C2b
Rest 2 min
12-6-9
Thruster 135/95
Pistol
Rest 1 min
9-6-3
Snatch 135/95
Bar facing burpee
Single leg to arm v-up (Max reps)
Ascending ladder
1-5
Single leg v up

Memorial day

Memorial day

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Frontal assault

Frontal assault

Warm-up
2 rounds
15 sec bike arms only (fast)
1 min row damper 10 /4
15 bent knee good morning 45/35
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

Muscle snatch (Weight)
Find 1rm muscle snatch in 5 sets

Sand pounder

Sand pounder

Warm-up
Warm up
2rounds
30 plate jumps
30 double unders/60 singles
100 m row
Metcon (AMRAP – Reps)
Every 5 min for 15 min
600 m run/750 m row 32/27 cal assault bike
Remainder of time max bar facing burpees.
Metcon (Time)
9 min cap
Descending ladder
10-1
Thruster 115/75
1 strict pull up after each round

Camel back

Camel back

Warm-up
200 m run/row
10 opposite hand to foot
10 pvc elbow rotations
10 front squats pvc

Part 2
5 box step ups
5 shoulder taps from push up
5 shoulder taps from pike position

Front squat (Weight)
3 sets 9 reps
@70%1rm
Metcon (AMRAP – Rounds and Reps)
11 min amrap
4 alt single dumbbell devil press
4 single db box step ups
Metcon (Time)
For time
150 double unders

break a leg

break a leg

Warm-up
2 round

30 sec bike legs only
30 sec arms only
1 min bike easy
5 v ups

specific warm up
2 rounds
5 med ball squat cleans
5 med ball push press
5 thrusters empty bar

Metcon (Calories)
3 rounds for total calories
15 sec assault bike max effort
45 sec assault bike easy
Metcon (AMRAP – Rounds and Reps)
13 min amrap
6 thrusters 135/85
12 wallball 20/14 to 9 feet
6 ohs 135/85
12 wall ball 20/14 to 10 feet

roll call

roll call

Warm-up
2 rounds
200 m row easy
100 m row sprint
5 burpees
10 pass throughs.

section 2
PVC
10 Romanian deadlift
10 thrusters
5 push press
5 overhead squats

Metcon (Calories)
3 rounds
1 min max cal row
1 min row easy rest 2 min

score is highest and lowest calorie.
Metcon (Time)
for time
18 min cap
50 deadlift
5 bar facing burpee
40 hang power clean
6 bar facing burpee
30 shoulder to overhead
7 bar facing burpee
20 thrusters
8 bar facing burpees
10 over head squat