5.29.2015

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A. 4 Sets: Back Squat x 6
Build to a heavy set of 6.

B. For Time:
30-20-10
Pullups
Box Jumps
Wall Ball

C. 3 Sets: Wall-Facing HS Hold x 30-45s

 

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5.28.2015

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A. In 15 Minutes, build to a 1RM Snatch.

B. For Time:
5 Shoulder-to-Overhead (61/43)
10 Power Cleans
15 Over-the-Bar Burpees
800m Run
15 Over-the-Bar Burpees
10 Power Cleans
5 Shoulder-to-Overhead

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5.27.2015

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A. 8 Sets: Split Jerk x 2
Build to heavy double.

B. EMOM 15 Alternating Minutes:
Min1 – Row 150m
Min2 – 5 Muscle Ups or 10 Pullups/Ring Rows
Min3 – 30 Double Unders

C. 3 Sets: Side Plank x 30-40s each side

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5.26.2015

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A. 4 Sets: Front Squat with 3s Pause at Bottom x 6

B. AMRAP 5 Minutes
5 HSPU
10 Situps
15 Goblet Squats (24/16)

Rest 2:30

AMRAP 5 Minutes (beginning where you left off)
5 HSPU
10 Situps
15 Goblet Squats (24/16)

Name WOD
Clint 9 (rx)
Donny 8+15 (rx)
Mike D 8+15 (rx)
Alex 7+27 (rx)
Mike S 7+10 (rx)
Dawkins 7+1 (rx)
Andy 6+28 (rx)
Armando 6+20 (rx)
Luke 6+20 (rx)
Charlie 6+15 (rx)
Ryan 6+6 (rx)
Pedro 6+4 (rx)
David S 6+2 (rx)
Owen 6 (rx)
Kera 5+23 (rx)
Rachel G 5+20 (rx)
Josh G 5+3 (rx)
Jake 5 (rx)
Matthew 4+36 (rx)
Abraham 8
Matt E 7+11
Amanda 7+4
Amy 7
KT 6+26
Jessica 6+23
Jessica S 6+21
Melissa 6+7
Lisa L 6+5
Lucy 6+4
Val 6+4
Patti 6+1
Ambrose 6
Erin 6
Geneva 6
Jenny 6
Neil 6
Vernon 6
Brian H 5+26
Travis 5+25
Kayla 5+22
Kacie 5+16
Heather 5+15
Dave W 5+15
Greg 5+5
Mandy 5+5
Meg 3+20
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5.25.2015

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8:30am and 10am Classes Only

“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 20 lb. weight vest or body armor, wear it.

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5.24.2015

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Really great video for barbell efficiency on GTO!

A. 20 Minutes of Goat Work

B. Every 3 minutes for 12 minutes for Max Reps:
500m Row/400m Run
Max Rep Ground-to-Overhead (53/35)

Name WOD
Donald 37 (rx)
Mike S 29 (rx)
Philip 25 (rx)
Erika 21 (rx)
Ambrose 20 (rx)
Jenny 15 (rx)
Dave W 30
Val 27
Mandy 27
Greg 27
Sam 26
Dave S 26
Josh 25
Lucy 20
Amy 17
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5.23.2015

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2015 CrossFit Games Regional Team Event 7
Teams of 2, 4, or 6.
For time, each athlete moves through stations of:

Station1: 30 cal Row/AirDyne
Station2: Deadlift hold while trailing teammate rows (92/70)
Station3: 30 Strict HSPU/Kipping
Station4: Handstand hold while trailing teammate performs HSPU
Station5: 30 Toes-to-Bar
Station6: Static hang (from pullup bar) while trailing teammate performs toes-to-bar
Station7: 50-foot Overhead Lunge with Plate (25/15)

———————————————————————————

Bruiser and Brewskis WOD – OFF WEEK in prep for “Murph” on Monday

Name WOD
MMH 14:54
CoC 15:35
L.O.G. 16:49
StarsnStripes 17:51
WNVGAT 18:45
Gara/Ancy 21:42
Team Jenny 21:42
OSSLC 22:12
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5.22.2015

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A. 4 Sets:
Bulgarian Split Squat x 8 each leg
Rest 30s
MedBall Situps x 8-12
Rest 30s

B. 21-15-9 Reps of:
KB Swings (24/16)
Wall Ball (20/14)
Pullups

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5.21.2015

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A. 5 Sets: Clean and Jerk x 1.1.1
Rest 5s between singles and 2 minutes between reps

B. 8 Rounds for Time:
3 Ground-to-Overhead (61/43)
6 Burpee Pullups

C. 3 Sets: Upward and Downward Facing Chinese Plank x 45s

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5.20.2015

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A. 3 Sets:
Single Arm DB/KB Row x 8 each arm
Rest 30s
Single Arm DB/KB Strict Press x 8 each arm

B. 3 Sets for Max Reps:
60s Shoulder-to-Overhead (43/29)
60s Over-the-Box Jumps (24/20)
60s Row/AD for Calories
60s Rest

Name WOD
Ryan B 195 (rx)
Eric G 190 (rx)
Dawkins 185 (rx)
Mike D 185 (rx)
Brian 184 (rx)
Luke 174 (rx)
Donald 164 (rx)
Matthew 164 (rx)
Alex 162 (rx)
Clint 161 (rx)
Noah 152 (rx)
Ficco 151 (rx)
Casey 149 (rx)
Paige 145 (rx)
Shawn 144 (rx)
Vernon 142 (rx)
Jake 138 (rx)
Mike B 136 (rx)
Bethany 135 (rx)
Rob 134 (rx)
Jessica S 134 (rx)
Kera 133 (rx)
Melissa 129 (rx)
David S 122 (rx)
Rachel K 122 (rx)
Yoshi 122 (rx)
Tamra 120 (rx)
Bryan 114 (rx)
Martina 165
Stephen 165
Elise 164
Travis 153
Stephanie 150
LBK 146
Andy 146
Tim 145
Noelle S 145
Lisa 142
Lacee 142
Rachel G 141
Sabra 138
Erin 135
Kara 135
Loren 133
Heather 133
Steve S 131
Dave W 130
Tara 127
Sup 125
Sarah M 123
Ambrose 122
Jody 119
Dave H 110
Kacie 110
Amy 101
Lucy 64
Bella 54
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