Month: May 2019

Weekend Warriors

Luke (Time)
For Time:
400m Run
15 Clean and Jerks, 155#
400m Run
30 Toes-To-Bar
400m Run
45 Wall-Ball Shots, 20#
400m Run
45 Kettlebell Swings, 53#
400m Run
30 Ring Dips
400m Run
15 Weighted Lunge Steps, 155#
400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan

Friday CrossFit

Metcon (Time)
Collect 6 Min Hanging from Rig
Each Time you Drop
– 800m Run
– 30 Push Ups

It’s all in the hang!
Total time it takes to collect 6 Min hanging.

Thursday CrossFit

10m Clock (Weight)
5 Deadlift 135/95#
Increase 30/15# each round
Metcon (Time)
For Time
100 Swings 53#/35#

50 D/U’s (150 singles) each time you put the bell down.
RX+ 70#/44# – 100 D/U’s

Oly

Snatch (5 x 5 @75-80%)
Handstand Push-ups (33 Controlled Descent + 6 Pistol Sqt Every Break)

Wednesday CrossFit

Metcon (AMRAP – Reps)
2m Max Effort
HSPU
Box Jump Over 30"/24"
T2B
Rest 2m
x3

Oly

Split Jerk (5 x 5 @75-80%)
Weighted Step-ups (5m Max Effort 2 KBs 70#/44# )

Tuesday CrossFit

Deadlift (5 x 5 @75-80%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
10 Hang Pwr Snatch 75#/45#
10 Burpee Over Bar

Monday CrossFit

Metcon (AMRAP – Reps)
Death by Swing 70#/44#
Minute 1 = 1 Rep
Minute 2 = 2 Reps
Minute 3 = 3 Reps
Continue until you cannot perform set of reps unbroken.

Number of reps from last unbroken set is score.
500m Row (Time)
Max Effort 500m Row

Must Complete 3 Rounds.
Score is total time for all 3 rounds.

Memorial Day Murph

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.

Friday CrossFit

CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#