Take 10 minutes to find your Back squat 5 rep max
then…
21-15-9 reps for time of:
95/65 pound Front squat
Burpee
Pull-up
Post time to comments.
0
CrossFit Mainstreet Party at Coach Adam’s Place today saturday June 2nd from 4pm to whenever!!! Bring whoever you want.
Here is the address:
3613 Heritage lane
Fairfax, VA 22030
WOD
Come in today at 1130 and work on something that you suck at
or…
With a Partner:
5 Rounds for time of:
30 Deadlifts (155, 95)
30 Box Jumps (24″, 20″)
30 Pushups
Run 150m together each carrying a bumper plate (45, 25)
Share the work, other than the run only one athlete works on reps at a time… the other rests.
CrossFit Mainstreet Party at Coach Adam’s Place this saturday June 2nd from 4pm to whenever!!! Bring whoever you want.
Here is the address:
3613 Heritage lane
Fairfax, VA 22030
WOD
Take 10 minutes to find your Bench press 3 rep max
then…
Run 800 meters
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
Run 800 meters
post times to comments.
Spend 10 minutes on Handstand Push ups/ Walk progressions
then…
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Post time to comments.
Take 10 minutes to find your Front Squat 3 rep max
then…
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
post times to comments.
Take 10 minutes to find your Snatch Grip Deadlift 3 rep max
then…
“Jack“
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
post rounds completed to comments.
WE ARE ONLY OPEN 5am, 6am, and 10 am on Memorial day
“Murph”
1 Mile Run,
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.There are many variations available, so anyone can do their own version of Murph. Do not be discouraged if you can’t do the entire workout (Not many can). The idea is to challenge yourself and do a little more a little faster every year.
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.
