| Back Squat | |
| 3 x 3 @ 90% | |
| AMRAP 5 | |
| 1 cycle heavy Bear Complex + 5 TTB | |
5/26/15
| Push Press |
| 3 x 3 @ 90% |
| AMRAP 12 |
| 5 Wallwalks |
| 10 KBS (70/53) |
| 20 Double Unders |
5/25/15
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
5/22/15
| 6 Rounds | ||
| 1 min work / :30 sec rest | ||
| Max HSPU from deficit | ||
| AMRAP 14 | ||
| 10 Deadlift (115/75) | ||
| 10 Push Press (115/75) | ||
5/21/15
| Front Squat OR make up Back Squat | |
| 5 x 3 @ 85% | |
| EMOTM 10 | |
|
2 Power Cleans + Hang Clean
|
|
5/20/15
| 6 Rounds | |
| 1 min work / :30 sec rest | |
|
Max Chest to bar pull ups
|
|
| 8 Rounds, rest :30 sec between rounds | |
| 100m Run | |
| 12 KBS | |
| 6 Thrusters (135/95) | |
5/19/15
| Push Press | |
| 5 x 3 @ 85% | |
| 7 RFT | |
| 7 Power Snatch (135/95) | |
| 7 Box Jumps (30/24) | |
5/18/15
| Back Squat | |
| 5 x 3 @ 85% | |
| Every 2 mins for 4 rounds | |
| 15 Pull Ups | |
| 30 Push Ups | |
| 45 Double Unders | |
5/15/15
5 Rounds
1 min work / :30 sec rest
Max HSPU from deficit
AMRAP 8
Curtis P (Choose % of body weight) 50% 75% 100%
Memorial Day Murph
On Memorial Day we will be joining our friends at CrossFit Imperial Valley for the Murph Challenge. The event starts at 9am, so we will leave CFY at 7:30am to allow travel time and warm-up upon arrival. There will be a sign up sheet in the box so we can have an idea of how many wish to attend. Following Murph we will have lunch at Burgers and Beer.
5/14/15
| Front Squat OR make up Back Squat | |
| 3 x 3 @ 85% | |
| EMOTM 10 -15 | |
| Snatch | |
| Go for max weight! | |
5/13/15
| 5 Rounds | |
| 1 min work / :30 sec rest | |
| Max Chest to bar pull ups | |
| AMRAP 10 | |
| 10 Deadlifts (choose weight) | |
| 5 Wall walks | |
5/12/15
| Push Press | |
| 3 x 3 @ 85% | |
| EMOTM 15 | |
| 1. 15 Wallballs | |
| 2. 10 Burpee Box Jump Overs | |
| 3. 5 Muscle Ups | |
5/11/15
| Back Squat | |
| 3 x 3 @ 85% | |
| 30 Clean & Jerks @ 155/105 | |
| Start every minute with 20 double | |
| unders. | |
| **12 Minute time cap | |
5/8/15
4 Rounds
1 min work / :30 Rest
Max HSPU
4 RFT
5 – deadlifts (365/245)
7 – Muscle Ups
5/7/15
Front Squat or Back Squat
5 x 6 @ 80%
EMOTM 10
Snatch + 2 OHS
5/6/15
4 Rounds
1 min work / :30 rest
max chest to bar pull ups
For time:
100 Double Unders
50 Wallballs
50 KBS
50 Box Jumps
100 Double Unders
5/5/15
Push Press
5 x 6 @ 80%
10 RFT
3 – Power Cleans
5 – HSPU
5/4/15
Monday
Back Squat
5 x 6 @ 80%
AMRAP 3
8 Chest to Bar Pull Ups
20 Double Unders
AMRAP 3
10 Push Ups
20 Double Unders
AMRAP 3
12 Air Squats
20 Double Unders
5/1/15
| 5 Rounds | ||
| :45 sec work / :30 sec rest | ||
| Max HSPU from deficit | ||
| 35, 25, 15 | ||
| Wallballs | ||
| Deadlifts (225/155) | ||
| TTB | ||
4/30/15
| Front Squat OR make up Back Squat | |
| 5 x 5 @ 80 |
|
| Hang Snatch + 2 Snatch Balance | |
| 10 Sets increasing weight | |
4/29/15
| 5 Rounds | |
| :45 sec work / :30 sec rest | |
| Max Chest to bar pull ups | |
| 5 RFT | |
| 7 – 2-press thruster (115/80) | |
| 9 – Box Jumps | |
| 100m Sprint | |
4/28/15
| Push Press | |
| 5 x 5 @ 80 |
|
| 8 Rounds for max reps | |
| :30 hang squat cleans (135/95) | |
| :30 bar over burpees | |
| :30 Rest | |
4/27/15
| Back Squat | |
| 5 x 5 @ 80% | |
| AMRAP 10 | |
| 5 C2B Pull Ups | |
| 10 KBS | |
| 20 Double Unders | |
4/23/15
| 6 Rounds | ||
| :30 sec work / :30 sec rest | ||
|
Max HSPU from deficit
|
||
| AMRAP 14 | ||
| 10 Thrusters (135/95) | ||
| 20 Pull Ups | ||
| 30 Lunges | ||
4/23/15
| Front Squat OR make up Back Squat | |
| 5 x 4 @ 80% | |
| Power Snatch + Hang Snatch + Snatch Balance | |
| 10 Sets increasing weight | |
4/22/15
| 6 Rounds | |
| :30 sec work / :30 sec rest | |
| Max Chest to bar pull ups | |
| 10 Rounds | |
| 50m sprint | |
| 50m sled pull | |
4/21/15
| Push Press |
| 5 x 4 @ 80% |
| Ladder 10 |
| 2, 4, 6, 8, 10, etc… |
| Pistols |
| Push Ups |
4/20/15
| Back Squat | |
| 5 x 4 @ 80% | |
| AMRAP 5 | |
| 3 – Clean and Jerk 205/140 | |
| 30 Double Unders | |
4/17/15
| Gymnastic benchmark | |||
| Max HSPU in 3 minutes from a deficit | |||
| AMRAP 12 | |||
| 30 Pull Ups | |||
| 30 Deadlifts (225/155) | |||
| 30 Deficit burpees | |||