WOD

Crossfit – May 25th, 2015

CrossFit 972 – CrossFit

See you at 9am! This will be the only class today.

Remember we are having a BBQ after the wod. Please bring a side dish and adult beverages should you choose to be an adult…

We will also setup a donation box. All donations will benefit the LT. Michael P. Murphy Memorial Scholarship Foundation

Find out more about that here – http://murphfoundation.org/

Metcon

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.
To learn more about Murph click here

Crossfit – Saturday 23rd, 2015


CrossFit 972 – CrossFit

Metcon

Metcon (Time)

Partner Wod for time

75 deadlifts 225/165

75 pullups

75 kb snatch 53/35

75 burpees

Crossfit – Friday 22nd, 2015


CrossFit 972 – CrossFit

Open Gym

Whatever you do for open gym can be recorded. When you sign into the class you’ll see an “add performance” button on your profile.

Crossfit – Thursday 21st, 2015


CrossFit 972 – CrossFit

Technique

10-15min kb high windmill tech

work some reps in and build to something moderate

https://www.youtube.com/watch?v=6651sjanpxI

Metcon

Metcon (7 Rounds for time)

800m sprint

walk 400m

400m sprint

walk 200m

then

5 – 100m sprints
record time for each individual run for total time.

800m

400m

5x100m

Crossfit – Wednesday 20th, 2015


CrossFit 972 – CrossFit

Weightlifting

a: Power Clean (10 min to find 2 rep heavy)

b: Push Press (10 min to find 3 rep heavy)

Metcon

Metcon (Time)

3rds for time

25 wall balls 20/16

50 double unders

Crossfit – Wednesday 20th, 2015


CrossFit 972 – CrossFit

Weightlifting

a: Power Clean (10 min to find 2 rep heavy)

b: Push Press (10 min to find 3 rep heavy)

Metcon

Metcon (Time)

3rds for time

25 wall balls 20/14

50 double unders

rx+

40 wall balls 20/14

75 double unders

Crossfit – Tuesday 19th, 2015


CrossFit 972 – CrossFit

Metcon

Metcon (Time)

5rds for time

30 sec handstand hold

10 tuck jumps

10 lateral push ups

10 hollow rock into candlestick
http://gymnasticswod.com/content/tuck-jump

http://gymnasticswod.com/content/roll-candle-stick

http://gymnasticswod.com/content/lateral-push

Crossfit – Monday 18th, 2015


CrossFit 972 – CrossFit

Weightlifting

The CrossFit Total (Total Weight)

Crossfit – Saturday 16th, 2015


CrossFit 972 – CrossFit

Metcon

Metcon (Time)

5rft

400m run

15kbs 53/35

15 pullups

Crossfit – Friday 15th, 2015


CrossFit 972 – CrossFit

Open Gym