Tuesday, 3/15/11
First day of the CrossFit Games Open!!! Good luck to all!!!
Strength – Weighted Push-ups 5-5-5-5-5
W.O.D. – “Helen”
3 R.F.T.
400m run
21 K.B. Swings 53/35
12 Pull-ups
Pull-up variations and scaling for rope climbing
First day of the CrossFit Games Open!!! Good luck to all!!!
Strength – Weighted Push-ups 5-5-5-5-5
W.O.D. – “Helen”
3 R.F.T.
400m run
21 K.B. Swings 53/35
12 Pull-ups
Pull-up variations and scaling for rope climbing
MURPH TIMES: 8AM, 9:30AM, 11 AM. 20 PERSON CAP PER CLASS. SIGN UP SHEETS AT THE FRONT DESK BBQ @ 1:30!! Need a head count. PARTNER ROW 3000M WHILE PARTNER HOLDS PLANK FOR TIME: 50 KETTLE BELL SWINGS 24kg/16kg 50 SUPINE RING ROWS 50 KETTLE BELL SWINGS
28-21-15-9 Power Clean 115/85 Dip Push Jerk 115/85 *EMOM 3 Burpee* *start with burpee*
Strength/Skill -BS @30X1; 3, 2, 1, 1; rest as needed + 100 DU rest 2mins 15m HS walk 20 BB front rack walking lunges 135/75# in 2 sets 10 wall walks 20 BB front rack reverse lunges 135#/75# in 2 sets 10 burpee MU 20 thrusters 135#/75# in sets of 2 rest 2mins 100 DU
WOD 10 Rounds 10 Thrusters M95 W65 10 Ring Push-ups 10 KB Swings M55 W35
5×3 Bench Press Work up to heavy 3, hold it across sets “Grace” 30 Clean & Jerk 135/95 *10 min Cap* Rest 5 Min “Isabel” 30 Snatch 135/95 *10 Min Cap*
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: 3 rds at easy pace 10 Good Morings w/bb…