20 Minutes AMRAP
10 Atomic sit-ups
20 Hollow rocks
15 Lying Back extensions
30 Barbell or Kettlebell good mornings
40 Abmat Sit-ups
Monday, May 31, 2010
Saturday, May 29, 2010
5-31-2010
Murph (courtesy of crossfit.com)
Meet in the parking lot at 9:15 am Monday and we'll all head over to Wasatch CrossFit together for this workout. Remember its scaleable so don't chicken out because it looks scary!
1 mile run
100 pull ups
200 push ups
300 air 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. (crossfit.com)
Meet in the parking lot at 9:15 am Monday and we'll all head over to Wasatch CrossFit together for this workout. Remember its scaleable so don't chicken out because it looks scary!
1 mile run
100 pull ups
200 push ups
300 air 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. (crossfit.com)
Friday, May 28, 2010
5-29-2010
Courtesy of crossfit.com
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Scaled versions courtesy of crossfitbrandx.com
The Porch:For time:10 Handstand push-ups
205-225 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10’
200 Double-unders
Run 400 meters with a 45lb plate
Women Deadlift 155-185
Wall Ball 14
Plate 25
Pack:For time:10 Handstand push-ups (or Progressions)
135-185 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14 pounds, 10’
120 Double-unders
Run 400 meters with a 25lb plate
Women:Women Deadlift 65-95
Wall Ball 8-10
Plate 25
Puppies:5 Handstand push-ups (or Progressions)
25-45 pound Deadlift, 10 reps
15 Box jumps, 12-20 inch box
20 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
25 Wallball shots, 14 pounds, 10’
30 Double-unders (or Tuck Jumps)
Run 400 meters with a 10-25lb plate
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Scaled versions courtesy of crossfitbrandx.com
The Porch:For time:10 Handstand push-ups
205-225 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10’
200 Double-unders
Run 400 meters with a 45lb plate
Women Deadlift 155-185
Wall Ball 14
Plate 25
Pack:For time:10 Handstand push-ups (or Progressions)
135-185 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14 pounds, 10’
120 Double-unders
Run 400 meters with a 25lb plate
Women:Women Deadlift 65-95
Wall Ball 8-10
Plate 25
Puppies:5 Handstand push-ups (or Progressions)
25-45 pound Deadlift, 10 reps
15 Box jumps, 12-20 inch box
20 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
25 Wallball shots, 14 pounds, 10’
30 Double-unders (or Tuck Jumps)
Run 400 meters with a 10-25lb plate
Thursday, May 27, 2010
5-28-2010
3-3-3-3-3-3
Deadlift
FOR MEMORIAL DAY. Wasatch CrossFit has invited us all out to their memorial day celebration and WOD "Murph" run 1 mile 100 pull ups 200 push ups 300 squats run 1 mile. If Murph looks scary remember that we can scale back the reps and distance until you feel comfortable. We can all meet up at Crossroads around 9:15 am and carpool out to Wasatch in Layton. If you have any questions talk to me in class.
Deadlift
FOR MEMORIAL DAY. Wasatch CrossFit has invited us all out to their memorial day celebration and WOD "Murph" run 1 mile 100 pull ups 200 push ups 300 squats run 1 mile. If Murph looks scary remember that we can scale back the reps and distance until you feel comfortable. We can all meet up at Crossroads around 9:15 am and carpool out to Wasatch in Layton. If you have any questions talk to me in class.
Wednesday, May 26, 2010
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