Bench Press
5×5
In between sets for “active rest” perform
10 GHD sit ups
10 GHD back extensions
Wednesday 05.29.2013
2013 CrossFit Games Regional Event 5
21-15-9
Deadlift 315/205#
Box Jump 30/24″
Tuesday 05.28.2013
For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)
15 minute time cap.
Gantry Endurance Wod:
10x 30 sec sprint/30 sec rest
Monday 05.27.2013
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Sunday 05.26.2013
Rest Day
The gym will be closed today. Tomorrow we will be doing Murph at 10 and 11 am.
Saturday 05.25.2013
In consideration of the weather, we have decided to change the workout. “Murph” will be done on Monday.
“Omar”
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
Friday 05.24.2013
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Thursday 05.23.2013
3×5 Push Press
then
3 Rounds for time
15 Sumo DL High pull 95/65#
15 Box Jump 24/20# -Regional standard.
Wednesday 05.22.2013
800 m Run
40 Overhead walking lunge steps 45/25#
30 Kettlebell swings, 53/36#
20 Knees to Elbows
400 m Run
20 Knees to Elbows
30 Kettlebell swings, 53/36#
40 Overhead walking lunge steps 45/25#
800 m Run
Tuesday 05.21.2013
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-hang
30 second Chin over bar hold
Gantry Endurance WOD
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters