7-19-2012 WOD

CrossFit

Strength

Deadlift
EMOM 10 Minutes – 3 Deadlifts

Metcon

4 Rounds of 3 Minute AMRAP/1 Minute Rest
3 Hang Cleans
5 Front Squats
7 Push Press

135/95 – use the same weight throughout

6/27/2012 WOD

Strength:

5×5 Strict Pull Ups

5×5 Assisted Strict pull Ups

Here. We. GO! WOD:

30 Pull Ups

50 Double Unders

21 Push Press

50 Double Unders

21 Hang Clean

50 Double Unders

21 Overhead Squats

50 Double Unders

21 Burpees

50 Double Unders

30 Pull Ups

Let’s get after it!

6/25/2012 WOD

Strength:

Deadlift

5, 5, 5

WOD:

4RFT

15 Wall Balls

12 Box Jumps

9 Toes To Bar

6 Burpees

We hope everyone had a great weekend!  Time to get back to work!

6/11/2012 WOD

Skill:

Rope Climbs (Remember Your High Socks)

Strength:

OverHead Squat

2-2-2-2

WOD:

12 Minute Amrap

10 OHSQ (95/65)

2 Rope Climbs

6/7/2012 WOD

Skill:

Double Unders

WOD:

30 Hang Power Cleans (135/95)

60 Burpee Lateral Bar Hops

90 Double Unders

Double Unders from Again Faster on Vimeo.

If you have a jump rope at home that you have been practicing with, bring it!  The ONLY way you will improve your double under skill is by spending time under a rope.  A lot of our athletes come into the gym and the first thing they grab is a jump rope and start whipping out doubles – keep it up!  That is the only way to get better!

5/31/2012 WOD

Strength/Skill:

Max Height Box Jumps

Do we have any 50″ jumpers at CrossFit Medford?

WOD:

1 Burpee Box Jump

10 KB Swings

2 Burpee Box Jumps

10 KB Swings

3 Burpee Box Jumps

10 KB Swings

10 Burpee Box Jumps

10 KB Swings

Keep Kickin’ Ass!

Day 59 on the 100 Day Burpee Challenge – Get ’em in!

5/30/2012 WOD

Strength:

Clean & Jerk

15 Minutes find 1 Rep Max

WOD:

10 HSPU

20 Wall Balls

30 Knees to Elbows

40 Ground to Overhead (75/55)

50 Alternating Jumping Lunges

60 Sumo Deadlift High Pull (75/55)

5/29/2012 WOD

Strength:

Power Snatch

2-2-2-2-2

WOD:

5 Rounds

1 Minute AMRAP Burpees

1 Minute AMRAP Power Snatches

1 Minute Rest

Great turnout for “Murph” on Memorial Day.  Everyone did a great job fighting through that heat and a tough WOD.  Regular schedule resumes on Tuesday.