January 2015

WOD: “Mr. Joshua” 5 rounds for time of: 400m run 30 GHD sit-ups 15 deadlifts 250/170 Enlarge image SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. Register NOW for the 2014 CrossFit […]

WOD: A. In 10 minutes, build up to a tough TnG 3 rep hang squat clean thruster B. Complete the following for time of: 800m run 5 burpee pull-ups RX+ muscle ups (bar or ring) 5 hang squat clean thrusters 95/65 RX+ 115/80 (55 and over 75/55) 400m run 7 burpee pull-ups RX+ muscle ups (bar

WOD: A. Bench Press: 7 – 6 – 3 – 1 E2:30MOM B. #1 In 3 minutes, row 350m, then in the remaining time Complete as many KBS as possible 32/24kg or 24/16kg rest 3 minutes #2 In 3 minutes, row 350m, then in the remaining time Complete as many hand release push-ups as possible rest 3 minutes #3 In

WOD 1: 0:00-5:00 5 minute AMRAP of: 10 pull-ups 5 squat cleans 155/105 10 box jumps 24″/20″ WOD 2: 5:00-10:00 5 minutes to establish a max weight of the following complex: 1 power or squat clean + 1 hang squat clean + 1 front squat + 1 jerk WOD 3: 10:00-completion For time: 18-12-6 reps of: deadlifts 225/155 HSPU *use

WOD: A. OHS: 2 – 2 – 1 – 1 Build up to a 1RM E2:30MOM B. Complete 3 rounds for time of: 30 double unders 6 hang power snatch 95/65 RX+ 135/95 (55 and over 75/55) 30 double unders 6 OHS 95/65 RX+ 135/95 (55 and over 75/55) rest 2 minutes Complete 2 rounds for time of:

WOD: A. Strict Press: 7 – 6 – 3 – 1 E2:30MOM B. Sprint WOD and Barbell Burnout For Time: 20 bodyweight deadlifts 20 over the bar/lateral burpees rest exactly 1 minute 15 bodyweight deadlifts 15 over the bar/lateral burpees rest exactly 1 minute 10 bodyweight deadlifts 10 over the bar/lateral burpees rest exactly 3 minutes

WOD: A. Back Squat: 7 – 6 – 3 – 1 E2:30MOM B. 15 minute AMRAP of: Buy In: 75 ab-mat sit-ups unanchored, then 7 hang power clean 115/80 RX+ 185/125 (55 and over 95/65) 5 front squats 115/80 RX+ 185/125 (55 and over 95/65) 20 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 16kg/12kg) 5 goblet

WOD: “MURPH” Complete the following for time of: 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run If you have a 20#/14# vest, wear it. Partition the pull-ups, push-ups and air squats as needed. Start and finish with a 1 mile run. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue,

WOD: A. In 10 minute, build up to a tough 2RM deadlift B. Spend 5 minutes working on HSPUtechnique and speed C. “DIANE” 21-15-9 reps for time of: deadlits 225/155 HSPU CFHSV Running & Endurance WOD: Run 2 miles rest 5 minutes Run 1 mile meet at CFHSV at 8am

WOD: A. Snatch Technique Training: EMOM x 5 minutes 1 power snatch + 2 snatch balance rest 2 minutes, adjust weights EMOM x 5 minutes 1 power snatch + 2 hang squat snatch B. Double Sprint WOD AFAP: 10 burpees 10 power snatch 75/55 or 95/65 10 burpees 10 OHS 75/55 or 95/65 10 burpees 10