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Hero WOD Friday 02/21/14

“Murph” (rower version) For time: 1,600m Run (or row) 100 Pull-ups 200 Push-ups 300 Squats 1,600m Run (or row) 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 […]

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Thursday 02/20/2014

Strength: a)Front Squat 5×5 b) Medium-paced Row or AD 50 calories c) Deadlift – work up to a heavy 3 WOD: 6:00 AMRAP -15 Box Jumps (24/20) -10 DB Snatches (45/25) (Games Standard) Tweet

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Wednesday 02/19/2014

Hard and FAST WOD #1 (10:00 time cap) 10 rounds of: 5 burpees + 10 Double-Unders (30 if no DUs) WOD #2 x 3 500m row, 12 Pull-ups, 24 Hand Release Pushups *Rolling start if necessary **Rest as needed. Repeat this WOD 3 times. Goal is to keep getting faster each round. Cool Down: Hip Mobility on […]

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Monday 02/17/14

Skill: Practicing Double-Unders Skill: Power Snatch – Light, efficient, Touch-n-go *Work up to Open Standard weight and higher. Prepare for WOD   WOD: CF Open Work-Out 11.1 = http://pd.crossfit.com/games/video/Games2011_Open_Wod1demo.mov. 10min AMRAP of: 30 Double-Unders + 10 Power Snatches (75/55#) *Two heats – Inactive participants – Rotate btw Airdyne, Row, and PVC dislocates to stay warm […]

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