by Kevin Ogar | May 19, 2017 | WOD
Murph: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as...
by Kevin Ogar | May 18, 2017 | WOD
Gymnastics: 10xEMOM (Alternating): 3-5x Strict HSPU (ADVANCED: Banded) 3x Seated Box Jumps (Work Up in Height) WOD: 9 Rounds: 15s L-Sit 12Cal. Airdyne 9x Back Squat (205/135#) Weightlifting: Mid-Hang Power Snatch @ 65% (5x2) (1 Minute Rest) D1RM Snatch...
by Kevin Ogar | May 17, 2017 | WOD
Strength: D1RM Bandy Deadlift Work to a Heavy Single. You cannot drop the weight from the top. No misses. WOD: “CrossFit.com 170504” 15x Push Press* 5x Rope Climbs 12x Push Press 4x Rope Climbs 9x Push Press 3x Rope Climbs 6x Push Press 2x Rope...
by Kevin Ogar | May 16, 2017 | WOD
Weightlifting: 7x(1+1) Clean (Above Knee + High Hang) WOD: 4 Rounds: 400M Sandbag Carry (100/70#)* 20M Sandbag Lunge (100/70#) *You should be able to run with the sandbag. If not, scale the weight. Weightlifting: Front Squat @ 75% (5x3) Snatch Pull @...
by Kevin Ogar | May 15, 2017 | WOD
Gymnastics: 10 Minutes: 1RM Weighted Pull Up 1x ME Band Resisted Strict Pull Ups 1x ME Strict Pull Ups 1x ME Band Assisted Strict Pull Ups Rest 3 Minutes between ME sets. WOD: “2017 Regional Event 2” 21-15-9x Dumbbell Snatches (70/50#)* Ring Dips...
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