30 MAY 13 Burpees and Swingin

2 min max HSPUs 

WOD: 10,9,8,7,6,5,4,3,2,1

KB SWING 32KG/20KG

1,2,3,4,5,6,7,8,9,10

BURPEES

29 May 13 KB Burner AMRAP or CF Total

CF Total (find 1 RM of Back Squat, Shoulder Press, Deadlift)

or

WOD1
15 min for ME of

3 Rounds
Pullups
Pushups
Hollow Body Rock

WOD2
6 Min AMRAP
3 1 Hand KB swings RT 16/8kg
3 Racked Deadlifts RT
3 Push Press RT
3 1 hand KB Swings RT
3 1 Hand KB swings LT 16/8kg
3 Racked Deadlifts LT
3 Push Press LT
3 1 hand KB Swings LT

Rest 2 min

5 min AMRAP
3 1 Hand KB swings RT 16/8kg
3 Racked Deadlifts RT
3 Push Press RT
3 1 hand KB Swings RT
3 1 Hand KB swings LT 16/8kg
3 Racked Deadlifts LT
3 Push Press LT
3 1 hand KB Swings LT

 

28 May 13 KB Skillsssssss

5 RFT
1 min Hand to hand swings
1 min Push Press (switch hands as needed)
1 min Goblet Squat
1 minute rest

 

27 MAY 13 Memorial Day Murph

"Murph"

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.

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.

25 May 13 Whitten

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

24 MAY 13 Abbate

"Abbate"

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

23 May 13 Bradley

all right I made a mistake when I wrote the board up in the morning, there was supposed to be a 30 second rest in between rounds....I didn't put it up there;  still a great WOD and great to remember one of our fallen brothers.

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan

Bradley

10 Rounds for time

sprint 100m
10 pullups
sprint 100m
10 Burpees

22 May 13 CrossFit Total

Find 1 RM of

Back Squat
Shoulder Press
Deadlift

Add total weights together to get score

21 May 13 Smoking Gun

Ring Dips
5-5-5-5-5
Very strict Form!!!

The Smoking Gun By Evita
7 Rounds for time of:
4 Burpee Deadlifts 135/95
3 Burpee Power Cleans 135/95
2 Burpee Squat Clean 135/95
1 Burpee Squat Clean & Jerk 135/95

20 May 13 WTH was he thinking Doubles and a WOD????? and Doublesagain!!!

100 Double Unders
5 Rounds for Time
15 Kettlebell Swings 24/16
10 Burpees
10 KB Snatches ea Arm 24/16
10 Jump Squats
100m Run
Then 100 Double Unders

18 May 13 Manmakers and stuff.....

Push Jerk 1 RM (from Rack)

10-9-8-7-6-5-4-3-2-1

KB Man Makers (Push up, row 1 hand, row other hand, 2 bell clean, front squat)

1-2-3-4-5-6-7-8-9-10

T2B

17 MAY 13 sneaky KBs and burpees

WOD 1:
Chin-up ladder 1-2-3…1-2…
ladder- 1…2….3…till you fail a set Rest 20-30 seconds between sets. 

WOD 2:
5min AMRAP:
10 burpees
10 heavy two arm swings
Repeat the AMRAP 3 times for a total working time of 15 minutes, with 3 minutes of rest between rounds. 

16 May 13 Karen with a little twist

Squat Cleans and Jerks

Technique (50%)

WOD: KB KAREN

150 KB WALL BALLS 16KG/8KG

(Nov 9)