Friday 1st July

Strength

5-5-5-3-3-3

Deadlift


WOD

2000m Row

Wednesday 29th June

WOD

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.

If possible, wear a 20lb weighted vest or backpack for the entire of the workout.

Monday 27th June

WOD

1 rep max Front Squat
1 rep max Bench Press
1 rep max Power Clean

Wednesday 22nd June

WOD

'The Bear Complex'

5 Rounds for weight:

complete the following cycle 7 times without letting the bar rest on the floor

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Monday 20th June

Strength

Back Squat 3-3-3-1-1-1

WOD

'Karen'

150 Wallballs for time @ 9kg/7kg

Tuesday 14th June

WOD

21-15-9

Overhead Squat @ 60kg/42.5kg
Ring Dips

Monday 13th June

Strength

Push Press 5-5-5-3-3-3

WOD

Alternating Tabata:

Deadlift @ Bodyweight
Box Jumps @ 24"/20"

(Perform 20 seconds of work followed by 10 seconds of rest atlernating the aforementioned exercises for 16 rounds of max repetitions)

Friday 10th June

Strength

Back Squat 5-5-5-3-3-3


WOD

3 rounds for time

400m Run
50 Double Unders

Wednesday 8th June

WOD

'The Chief'

5 Round AMRAP

3 Power cleans @ 60kg/42.5kg
6 Pressups
9 air squats

1 min rest between rounds, only complete rounds count.

Can you come up with a caption for this photo from CrossFit?

Tuesday 7th June

WOD

"Moon"

Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Monday 6th June

Strength

Hang Cleans

5-5-5-3-3-3


WOD

'GI Jane'

100 Burpee Pullups for time