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!
6/15/2012 WOD
Strength:
15 Minutes 1RM Back Squat
WOD:
5 RFT
20 Back Squat (115/75)
Bear Crawl 150FT. (3 Lengths)
6/12/2012 WOD
Strength:
Thruster
3-3-3+
WOD:
30-20-10
Reps of:
Walking Lunge
Toes to Bar
Wall Balls (20/14)
KB Swings (53/35)
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.