CrossfitWOD

Thu - May 28, 2015 : Goat Day
Img_0861

On-Ramp:
Same as CF

CrossFit:
3 Rounds
0-3min: Goat 1
3-6min: Goat 2
6-9min: Goat 3
*THEN*
Mobility

Crossfit+:
3 rounds
10 backsquats 50-60% max immediately
pick up wall all do 20unbroken wall balls use whatever weight on wb that makes this possible.
Rest 2 min between rounds.
2 Rounds
Wide push-ups MAX REPS
Rest 2 minutes
Medium push-up MAX REPS
Rest 2 minutes
Diamond push-up MAX

Strength:
Clean and Jerk 75% 2x2 80% 3x2
Snatch Deadlift 110% 5x4
Front Squat 82% 3x4 87% 2x3
Mid-Hang Snatch High-Pull 65% 3x5

Wed - May 27, 2015 : JT
Hunterhalo

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

On-Ramp:
15-12-9
HPSU
Dips
Push-Ups

CrossFit:
"JT"
21-15-9
HSPU
Ring Dips
Push-Ups

On-Ramp:
30s Row Immediately into
3 TNG Snatches @ 70% Immediately into
2 RC
-Rest 1min
30s Row Immediately into
20 Snatches @ (75/55) UB right into
12 TTB
-Rest 3 min
*All this is one round, do 4 Rounds

Strength:
Block Clean (mid-thigh) 73% 2x3
Snatch Balance 78% 3x3 82% 2x2
Push Press 85% 2x4 87% 3x3
Muscle Snatch 70% 1x5 75% 2x3 78% 1x3

Tue - May 26, 2015 : Going Heavy

On-Ramp:
Same as CF

CrossFit:
"Week 8"
Clean and Jerk
80% 1x3
85% 2x2
87% 3x1
*THEN*
10-8-6-4-2
DL (315/185)
Burpee Box Jumps (30/24)

CrossFit +:
3 rounds
10 UB CJ (135/95)
2min row (575/525)
2min rest
-5min rest
3rounds
600m run
1min burpee mu
1min ttb
2min rest
-5min rest
50 strict ring dips

Strength:
Block Snatch (mid-thigh) 73% 2x3
Jerk 82% 5x2
Clean Pull On Riser 80% 5x5
Back Squat 88% 5x3

Mon - May 25, 2015 : Murph!

9AM ONLY!

Murph-2014-wod
Fri - May 22, 2015 : Another Ladder!

On-Ramp:
Push-Up Program
*THEN*
AMRAP 12min:
-1,2,3,4...Reps of:
-Hang Power Clean
-Dips
-KTE

CrossFit:
2 Rounds
Wide push-ups MAX REPS
Rest 2 minutes
Medium push-up MAX REPS
Rest 2 minutes
Diamond push-up MAX REP
*THEN*
AMRAP 12min:
- 2,4,6,8…Reps of:
- Hang Power Clean @135/95lbs
- Ring Dips
- T2B

Strength:
Snatch 65% 1x1 70% 1x1 75% 1x1 80% 1x1
Clean and Jerk: Same percentage as Snatch
Back Squat 75% 5x3

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