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"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
For time.
Big thanks to Lt. Col. Rickman over at Broome High School Air Force JROTC for the picture. These young studs just finished off a hard fought bout with "Murph" (one of the most famous CrossFit Benchmark WODs). You better watch out Colonel...some would call that corporal punishment. Good work lady and fellas, get ready for the Grand Opening in July...Fight...Gone...Bad! Who can break 300?
Workout of the Day (WOD):
4 Rounds
5 Deadlifts (315#/170#)
10 Box Jump Burpees
15 Knees-2-Elbow
So if I told you that the dude pictured below was a graduate of Columbia University and getting ready to go to Med School...would you believe me? Nerds can be strong too...oh, and a side note...he's not really a nerd...dude played linebacker for Columbia for 4 years (this wasn't his first deadlift rodeo).
Workout of the Day (WOD):
As Many Rounds As Possible (AMRAP) in 15 minutes
5 Push Jerks (GO HEAVY)
10 Box Jumps (30"/24")
15 Kettlebell Swings (72#/55#)
Go as heavy as you can on the Push Jerks...you shouldn't have to break up the set of 5, but the last couple of reps should require more than a "grunt". Shoot for 6-8 rounds. If you get more than 8, you should have gone heavier on the Jerks...less than 6, maybe a little lighter.
The ladies got after it yesterday, that 55# kettlebell is a little more than a handfull.
Workout of the Day (WOD):
3 Rounds
400m Run
21 Sumo Deadlift High Pulls (95#/65#)
15 Pull Ups
Full range of motion on the SDHP defined...
Isela (one "L" not two) cranking out double digit pull ups.
Workout of the Day (WOD):
3-3-3-3
Weighted Pull Ups
Work up to MAX load
***Rest 5 minutes***
15-10-5
Hang Squat Cleans
Lunges
Push Press
For time.
Huevos Grandes.
Workout of the Day (WOD):
800m Run, 10 Thrusters (115#/75#), 10 Burpees
400m Run, 8 Thrusters, 10 Burpees
400m Run, 6 Thrusters, 10 Burpees
400m Run, 4 Thrusters, 10 Burpees
800m Run
For time.
The United Powerlifting Association put on a strength competition this weekend called "Prove it on the Platform". Shane Heinze entered the competition's Open Division for the Bench Press and absolutely dominated, throwing up 365# on a strict Bench Press (lower the weight to your chest in a controlled manner, pause until the bar comes to a compete stop, push the weight to a locked out position). He then faulted at 375# because his butt came off the bench, but his original lift was still more than enough to walk away as the winner in the Open Division (due to the fault he wasn't able to complete his final lift, but he's thrown up 400# or so...just FYI). Now if we can get him hooked on CrossFit, we'll have a REAL monster on our hands. Oh, and he doesn't know it yet...but he's getting entered into the Deadlift competition next year. Awesome job brother!
Workout of the Day (WOD):
7 Rounds
10 Sumo Deadlift High Pulls (95#/65#)
10 Ring Dips
For time.
Dips on a stable dip station is a great funtional bodyweight movement, but doing dips on olympic rings brings the aspect of stability to the pain party and creates a whole new animal.
Workout of the Day (WOD):
5-5-5
Shoulder Press
Work up to MAX load.
***Rest 5 minutes***
5 Rounds
300m Row
30 Push Ups
For time.
Take as long as you need on the first part of the WOD, but go hard on the 5 rounds after the 5 min rest. Try and blast through 5 rounds in 8-10 minutes (scale the push ups if needed to in order to keep it in the 8-10 minute range).
Its like that "Row, Row, Row Your Boat" song...only you ain' t rowing gently and the lyrics are laced with profanity. Rachel, Audrey, and Lisa keeping it intense.
Workout of the Day (WOD):
75 Knees-2-Elbow
***PUNISHMENT: 6 Sandbag Get-Ups (50#) each time you let go of the bar***
For time (make a note of the # of Get-Ups required).
COOLDOWN: 10 Sprints (50 meters) from alternating starting positions (standing, on your belly, on your back, etc.)
Josh working that core, getting ready for the Bikini Beach Party 2009 (Bikini Beach Party 2008 w/ Atomic Crossfit).
Sandbag Get-Ups...grab the bag, shoulder it, lay down, stand up, repeat. Simple, functional, effective. Ignore Megan's facial expression and don't let it fool you, she truely loves that sandbag like a fat kid loves cake.
