Monthly Archives: May 2013

Friday 5-31-13

A. Back Squat – Find you r new 1 rep max 335 B. AMRAP IN 10 minutes of: 3 Handstand push-ups 10 Air Squats 15 Double-unders 14 rx

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Tuesday 5-28-13

A. Bench Press – Find your new 1 Rep Max 295 B. As many rounds as possible in 15 minutes of: 5 Push Jerks(95/65) 10 Bar-facing Burpees 200M Run 6+15 reps rx

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Monday 5-27-13

WORKOUT OF THE DAY: “Murph” For time: 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run 38:56 rx no body armor From CrossFit.com: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed … Continue reading

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Friday 5-24-13

A. Back Squat – 3@ 70%, 3 @ 80%, 3 @90%(max reps last set – base weight of 90%of 1RM) 225-255-285×6 B. For Time: 10-9-8-7-6-5-4-3-2-1 Back Squats(115/75) Lateral Hops(back & forth is one) 7:49 rx C. 3 Rounds of: 1 … Continue reading

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Wednesday 5-22-13

A. Deadlift – 3@ 70%, 3 @ 80%, 3 @ 90%( max set on the last set. base weight off your 90% of 1 rep max) 275-345-355 x 7

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Tuesday 5-21-13

A. Skill: 10 minutes of handstand push-up practice B. 4 Rounds for time of: 50 Double-unders 20 DB Snatches(35/20-alternating arms) 100M Sprint 10 Handstand push-ups 11:11 rx (40lbs) C. Cashout: 75 GHD sit-ups

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Monday 5-20-13

A. Bench Press – 3 @ 65%, 3 @ 75%, 3 @ 85%(base the weight off of 90% of your 1RM, max out on last set) 165-195-215×13 B. AMRAP in 15 minutes of: 400M Run, Max reps pull-ups 4 rounds … Continue reading

Posted in Bench, Crossfit Pride, PULLUPS, RUN | Leave a comment