CrossFit South City

Tuesday's WOD - 120529

Challenge - Day 100

Warmup

CrossFit Warmup

3 Rounds of 8

Mobility

Internal Rotation Mobility

Strength

Power Clean

3-3-3-3-3

Focus on keeping feet in close

Drop and reset each rep

Cashout

2 Minute AMRAP

Flutterkicks

Memorial Day WOD - 120528

Murph

1 mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

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 "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.

 

 

Saturday's WOD - 120526

Challenge - Day 97    

Warmup

CrossFit Warmup

3 Rounds of 8

WOD - From The Outlaw Way

Run 400m 

3 Rounds of BB Complex

5 Deadlifts 135/95

5 Hang Power Cleans

5 Push Jerks

Run 400m

2 Rounds of BB Complex

Run 400m

1 Round of BB Complex

Compare to 4/2

Friday's WOD - 120525

Challenge - Day 96

Warmup

CrossFit Warmup

3 Rounds of 8

Skill

Pullups

Muscle Ups

WOD

16 Minute EMOM

Even Minutes 

4 Muscle Ups or 6 Pullups and 6 Burpees

Odd Minutes

5 HSPU or 10 Push Press 115/80

Scale Reps as needed.

Mobility

Shoulder Mobility

Thursday's WOD - 120524

Challenge - Day 95

Warmup

CrossFit Warmup

3 Rounds of 8

Then, Burgener Warmup

Skill/WOD

4 Minutes EMOM

3 Hang Power Snatch

2 Hang Snatch

1 Snatch

Use 50% or less of your 1 RM Snatch

Strength

Find 1 RM Snatch

Mobility

Back/Shoulder Mobility

Wednesday's WOD - 120523

Challenge - Day 94

Warmup

CrossFit Warmup

Multiple WOD Day!!!! 

Complete each WOD, in any order, with as much rest as needed.

WOD #1

Row 2k

WOD #2

75 Burpees

WOD #3

Run 800m

 

Tuesday's WOD - 120522

Challenge - Day 93

Warmup

CrossFit Warmup

3 Rounds of 8

Skill

MU Progressions/Strict Pullup Work

Partner WOD

10 Minute AMRAP

Partner A completes 10 T2B

Partner B AMRAP Hang Power Snatch 115/80

After partner A finishes, switch. Score is total HPS.

Mobility 

Shoulder Mobility

Monday's WOD -120521

Challenge - Day 92

Warmup

CrossFit Warmup

3 Rounds of 8

Mobility

Shoulder Mobility

Strength

Shoulder Press

5-5-5

Push Press

3-3-3

Push Jerk 

1-1-1

Saturday's WOD - 120519

Challenge - Day 90

Warmup

CrossFit Warmup

3 Rounds of 6

WOD

"Whitten"

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

5 Rounds

22 KBS 70/53

22 Box Jumps 24/20

400m Run

22 Burpees

22 Wall Balls 20/14

45 Minute Cap

Friday's WOD - 120518

Spealler Warmup

Strength

Bench Press

2-2-2-2-2

Mobility

Shoulder Mobility

WOD

5 Rounds

2 Muscle Ups

20 Air Squats

Sub 5 pullups for MU

Neil - 2:25