Strength/Skill – Snatch High Pulls.
I understand this week was a lot snatch and snatching assistance exercises. This is a very technical movement as you know. For improvement to take place this is necessary.
12min A.M.R.A.P.
25 D/U’s
10 hang power snatches (95/65)
10 ohs (95/65)
Reminder: NO 5AM classes Thursdays starting the 13th. We will be adding 2 7PM classes, Mondays and Wednesdays. New hours start July 17th. August 5th, we will be doing 31 Heroes. Please visit our FB page to make a donation Strength: Shoulder Press 3-3-2-2-1-1 “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups
W.O.D. 7 rounds: 5 heavy front squats, 155/105 7 burpee broad jumps 3 HSPU
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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…
Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! Strength 14 Min EMOM Odd – 40 D/U Even – 4 TGU 35/25 WOD Crossfit Open WOD 15.4 8 Min AMRAP 3 HSPU 3 Cleans 185/135 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans…
2011 team WOD 6 from Southwest Regionals. For time: 20 Calorie row 30 Burpees 30 Dumbbell ground-to-overhead, 45# (25#) 30 Toes-to-bar 100 foot Overhead walking lunge, 45# plate (25#) Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the row. When that athlete has…
Shoulder Press – 5-5-3-2-1 W.O.D. – 3 R.F.T. 10 Back Squat – 40% One Rep Max 10 Burpees over the Bar 300 Meter Run Stress… Pressure… Nerves. Sometimes we come into Verve to get rid of them. This gives us a chance to take the stress of jobs and daily life, put it on the…