Thursday 05.31.12

-The Lift-
3-3-3-3-3
Push Press

-Conditioning-
EMOTM for 15 min
4 walking barbell lunges 135/95
9 pushups

*the bar will be in the front rack position during the lunges

Wednesday 05.30.12

*Squat cycle wk #2----Back Squat
2x6@70%
1x4@75%
1x4@80%
1x3@85%

8 min AMRAP:
*45 box jumps (24/20) buy in
9 Pullups
1 wall walk

Tuesday 05.29.12

Buy-in: 30 lateral hops (over the bar)

21 Deadlifts (185/135)
20 Burpees
15 Deadlifts
20 Burpees
9 Deadlifts
20 Burpees

Memorial Day...

Hey guys regular CrossFit classes for tomorrow are cancelled however we will be holding a Memorial Day workout at the gym tomorrow at 9am. We will be doin "Murph" anyone who is able is welcome to join!

"Murph"
1 mile run
100 Pullups
200 pushups
300 squats
1 mile run
for time...

Friday 05.25.12

Birthday WOD

--15 min. "Pause" snatch work

--then...
"Lindsey"
5 Bear Crawls (20ft)
25 Wall Balls (20/14)
19 Pullups
84 Situps
28 Weighted Burpees (35/25)
5 Wall walks
25 Medicine Ball Cleans (20/14)
19 Pullups
84 Squats
28 Weighted Burpees

* 20 min. cap

Thursday 05.24.12

"Dirty Cindy"
1-10 pyramid of Power Cleans (135/95)
with 1 Round of Cindy each set.
--"Cindy"
5 Pullups
10 Pushups
15 Squats

Wednesday 05.23.12

--Squat cycle wk-1
3x4reps 70%
2x3 75%
1x2 85%

--6 rounds (12 min cap)
200m run
16 box jumps (30"/24")

Tuesday 05.22.12

EMOTM for 10 min.
3 squat cleans (155/115)

3 rounds:
30 hr pushups
15 unbroken KBS (any weight)
15 supermans

Monday 05.21.12

--Squat Cycle week # 1--
Back Squat (% of 1RM)
3x8 reps @65%
2x6 reps @70%
1x4 reps @80%
then..
--15 min cap--
"Frelen"
400m run
21 thrusters (95/65)
21 KBS (53/35)
21 Pullups
400m run
15 thrusters
15 KBS
15 Pullups
400m run
9 thrusters
9 KBS
9 Pullups

Saturday 05.19.12

Today's wod is................

SURPRISE!!!!!!
-Coaches choice show up and find out.

Friday 05.18.12

*Partner wod Friday!!!

-The Appetizer
5x5 weighted pushups

-The Main Course
Teams of two must complete:

1200m partner run
100 KBS (53/35)
200 Situps
for time...

Thursday 05.16.12

The madness:

"Grace"
30 Clean and Jerks (135/95)

Wednesday 05.16.12

10 min AMRAP:

4 HSPU
6 Front Squat (155/115)
8 H.R. Pushups

**The number of rounds you completed in the AMRAP you will then complete for time after 2 min rest**

Tuesday 05.15.12

21-18-15-12-9-6-3

Push Jerk (115/75)
KBS (53/35)
Pushups

Monday 05.14.12

"Nancy"

5 Rounds:
400m Run
15 OHS (95/65)

For time...

Saturday 05.12.12

4 rounds:

20 OHS (75/45)
40 Double Unders

Friday 05.11.12

How about a partner wod?

--5-4-3-2-1 strict press

--(teams of 2):
14 min AMRAP
7 kb snatch left arm (53/35)
7 kb snatch right arm
14 goblet squats

Thursday 05.10.12

5-4-3-2-1 Back Squat

7 min AMRAP:
7 power snatch (95/65)
7 burpee box jumps

Wednesday 05.09.12

*15 min handstand practice*

Buy in: 30 sec handstand hold
Then...
8 rounds:
10 wall balls (20/14)
10 pullups

Tuesday 05.08.12

Buy in: 30 Med ball cleans (20/14)

21 Deadlifts (185/135)
9 Ring pushups
15 Deadlifts
15 ring pushups
9 Deadlifts
21 ring pushups

Monday 05.07.12

"Helen"
3 Rounds
400m run
21 KBS (53/35)
12 Pullups
for time...

Sunday 05.06.12

Color Me Rad 5k
Virginia Beach
9:00 a.m.

**Come out to Crossfit Oceana in Virginia Beach at 2 pm (near NAS Oceana) for a partner WOD throw down with Coach Garrett and his crew!**

Saturday

12 min AMRAP:

7 Deadlifts (185/135)
7 over the bar burpees
14 hand release pushups

Friday 05.04.12

"Raise the Roof"

3 Rounds:
400m Run
21 Push Press (95/65)

For time...

Thursday 05.03.12

"The Blitz"

4 Rounds:
10 Sumo Deadlift High Pull (115/75)
12 Pullups

Wednesday 05.02.12

"Doomsday"

400m run
30 pushups
40 box jumps (24"/20")
30 ring dips
40 squats
30 super mans
20 burpees
for time...

Tuesday 05.01.12

Strength:
Push Jerk 5x2

MetCon:
- 9 min AMRAP:
9 Deadlifts (135/95)
6 Power Cleans
3 Front Squats

*All 3 movements use the same bar (135/95)