S/S/S:

Snatch Deadlift

5X3

Increase weight ea set

Lower reps per set so look to jump up in weight from the 3X5 week

WOD:

“Rowling”

10 rounds of rowing exactly 100M*

*1 burpee for every M over 100

2 burpees for every M under 100

Video courtesy of CrossFit HQ.  Think of it like Bowling, but with a rower.

X-tra:

 More mobility

Stretch anything that hurts

WOD:

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Pic courtesy of CrossFit HQ.

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.

Reminder:  Friday is an AETC Family Day, so check the gym for hours

S/S/S:

Snatch

2×2 @ 70

2X 2 @ 75%

Increase weight ea set

WOD:

AMRAP 8:

7 Shoulder to Overhead (135/95)

50 Double Unders

Scaling Options:

Weight – as needed

DU – 2:1 SU ratio w/10 min of DU practice after WOD

X-tra:

L-sit on boxes or benches – 4 x max effort

Rest as needed between attempts

S/S/S:

Overhead Squats w/3 Sec Pause @ Bottom

5X3

Increase weight ea set

Lower reps per set than last time, so aim for heavier weights per round.

WOD:

Five sets for max reps of:

60 seconds of Rowing (for calories)

60 seconds of Burpees

60 seconds of Box Jumps (24″/20″)

Rest 60 seconds

Score=Total reps

This WOD will run Fight-Gone-Bad style.  This means, there is no pause between movements.  Once the 60 seconds of rowing is up, you jump right into your 60 seconds of burpees.  This means you should plan accordingly for the transition.  Suggest about 10 – 5 seconds prior to the end of a 60-second piece, stop whatever movement you are doing and go set up for the next move. Unless you’re in the rest minute.  Rest that full minute,…you’ll need it….

Scaling Options:

Burpees to Down-Ups

Box Jumps to step ups

X-tra:

2 rounds of 2 minute Couch Stretch (each leg)

S/S/S:

Push Press

3X5

Increase weight ea set

Aim for heavier weight than you used in the 5X5 week

WOD:

Recovery WOD

Not For Time:

800M at easy pace

1K Row @ 80% effort

X-tra:

Bird Dog

2X10-15 per side

Video courtesy of Paradiso CrossFit.

S/S/S:

Prep for WOD

WOD:

“Daniel”

For Time:

50 Pull-ups

400 meter Run

21 Thrusters (95/65)

800 meter Run

21 Thrusters (95/65)

400 meter Run

50 Pull-ups

pic courtesy of CrossFit HQ.  With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Scaling Options:

Pull Ups – Ring Rows

Run – 500M Row

Thruster – 85/55

X-tra:

3 Rounds not for time:

12 GHD

6 GHR

S/S/S:

Snatch Deadlift

3X5

Increase weight ea set

So, lower sets than 5X5, so go heavier.  Utilize a hook grip.

WOD:

7 min AMRAP of:

1 Power Snatch (95/65)

2 Overhead Lunges (1 per leg)

Make sure you fully lock out hips and knees from the Power Snatch before you go into your two lunges.

Scaling Options:

Weight as needed

X-tra:

L-sit on boxes or benches – 4 x max effort

Rest as needed

S/S/S:

Snatch

5@75%

3@80

2×2@85%

%s based off 1RM set on 4May

Again, it is imperative that you write down 1RM results on our Olympic lifts (hell, all lifts!) so you can use correct % weight on weeks we are working technique.

WOD:

Partner Active Recovery

1 Mile run (switch every 400M)

2 Mile Assault Bike (switch every ¼ mile)

Scaling Options:

Run – row 500M per run

X-tra:

Snatch Pulls 4×5.

Start with weight from heaviest S/S/S, and increase each round.

Banded heel cord mobility – 3 min each side

S/S/S:

OHS w/3 Sec Pause @ Bottom

3X5

Increase weight ea set

WOD:

For Time:

1/1/2, 2/2/4,.. to 15/15/30 of…

Pull-ups

Push-ups

Air Squats

Start with 1 pull-up, 1 push-up, and 2 squats, then 2, pull, 2 push, 4 squat, then 3/3/6 and continue until 15/15/30

Scaling Options:

Pull Ups- ring rows

Push ups – off a bench

Air Squats, to a target depth

X-tra:

Banded tricep stretch (2 min per side)

For time: 300 DUs

S/S/S:

Prep For WOD

WOD:

2015 Regionals Event 3

1 Mile Run

50 Over Head Squat 135/95

100 GHD Situps

150 Double Unders

50 Sumo Deadlift High Pull 135/95

100 Box Jump Overs 24/20

26 Min Time cap

Video courtesy of The CrossFit Games.  With Regionals kicking off last weekend, a quick trip down memory lane.  Good news?  You won;t have to run on a Tru-Form treadmill (would be cool if we had them, but would be a lot rougher too).  Also, no need to worry about moving your box every 20 reps in the Box Jump Overs.

Scaling Options:

OHS – 115/85, 95/65

GHD – Ab Mat

DU – 2:1 SU

SDHP – 115/85, 95/65

BJ Over – 20/16

You can also scale the movements in half to ensure you finish in the 26 min timecap

X-tra:

Recover

Mobilize anything that is sore