Author Archive

 •  May 26, 2014

Tuesday – 052614 – Power Cleans, Double-unders, BF Burpees…

And they're off! Memorial Day Murph, 2014...

And they’re off! Memorial Day Murph, 2014…

CrossFit

4 Rounds For time:

10 Power Cleans (155/113)
35 Double-unders
10 Bar Facing Burpees

Oly

NA

Strength

5 Cycles:

1 Clean + 2 Front Squats + 1 Push Press

Back Squat:

2-2-2-2-2

Ring Pull-ups:

7-7-7-7-7

3 Rounds, not for time:

5 Muscle-ups
10 BB Roll-outs
5 B/O Rows

Endurance

NA

Post thoughts and results to “comments”.

 •  May 25, 2014

Monday – 052614 – Murph…

Scheduling Note – There are no scheduled classes today, we will be performing MURPH at CrossFit St Louis Park starting at 9:30am, with heats starting every 30 minutes, followed by a bbq at 12:30pm. Click here for details and to RSVP.

Lt. Michael Murphy

Lt. Michael Murphy


CrossFit

Murph (compare with 052713, 052812)

For time:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

The pull-ups, push-ups and squats may be partitioned any way the athlete chooses so long as the workout begins and ends with a 1-mile run.

Oly

NA

Strength

NA

Endurance

NA

Post thoughts and results to “comments”.

 •  May 24, 2014

Sunday – 052514 – Power Clean, Strict HSPU…


All this, minus the weak elbow lockout and strange Russian drawl…

5-4-3-2-1 reps for time:

Power Clean (225/163)
Strict HSPU

For the strict HSPU, any and all lateral movement while the athlete is inverted is considered a breach of standards. For those who cannot complete the strict HSPU, strict wall-climbs, in which there is no loss of midline rigidity, will be subbed.

Mobility:

Lacrosse ball free-for-all

Post thoughts and times to “comments”.  

 •  May 23, 2014

Saturday – 052414 – Resistance Sprinting…

...


Pre-WOD Mobility:

Hamstring Flossing
Achilles Prep

8 rounds, each for time:

50-yard banded sprint +
50-yard free spring

Rest as needed between run efforts. 

Mobility:

Banded Hip Mobility

Post thoughts and times to “comments”.  

 •  May 22, 2014

Friday – 052314 – Hang Snatch, WB Shots…


Learn something…

Pre-WOD Mobility:

BB Quickie

Hang Snatch (from hip):

3 x 5

27-21-15 Reps for time:

Hang Snatch (75/53) (below knee)
WB Shots (20/14)

Post thoughts and times to “comments”. 

 •  May 21, 2014

Wednesday – 052214 – Push Press, Burden Run…

Megan D...

Megan D…


Push Press:

3 x 10

For time:

1-mile KB run/walk (72/53)

* stop at each 200 M increment and complete 15 Russian KB swings (72/53)

Post thoughts and times to “comments”.  

 •  May 20, 2014

Wednesday – 052114 – Hang Power Snatch, OHS, Double-unders, Sit-ups…

...


For Load:

1 Hang Power Snatch +
3 OHS

Annie (compare with 052913, 092813)

50-40-30-20-10 Reps for time:

Double-unders
Sit-ups

Mobility:

Rotator Cuff Strengthening

Post thoughts and times to “comments”.  

 •  May 19, 2014

Tuesday – 052014 – Deadlift, Thrusters…

M'kelle getting airborne...

M’kelle getting airborne…


Deadlift:

3 x 5

EMOM – 7 Minutes:

6 Thrusters (165/113)

Mobility:

Lumbar Smashing

Post thoughts and loads used to “comments”.  

 •  May 18, 2014

Monday – 051914 – Pull-ups, OHS, Back Squat…

...


For time:

64 Pull-ups
8 OHS (205/135)

… rest as needed …

Back Squat

1 x 20

Mobility:

Quad Smash

Post thoughts and times to “comments”. 

 •  May 17, 2014

Sunday – 051814 – Turkish Get-up, Hang Power Clean and Jerk, TTB, Double-unders…


If 150 double-under seems daunting, check outNorth Central Regional competitor Bobby Noyce 
doing “Annie” with triple unders. 

For Load:

1 L Hand Turkish Get-up +
1 R Hand Turkish Get-up

AMRAP – 15 minutes:

40 DB Hang Power Clean and Jerks (40/25)
40 TTB
150 Double-unders

Post thoughts and times to “comments”.