Archive for May, 2013

Friday, May 31, 2013

Posted: May 31, 2013 by jmdimitri in WOD

Happy Bday KAT
4 RFT
33 KBS (35/55)
33 kb SDLHP
200m swim/400m run

Endurance:
3 Rds
400m row/run
3 Rds Cindy

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Sarah’s last WOD
We’re going to miss you Sarah!!!

Thursday, May 30, 2013

Posted: May 30, 2013 by jmdimitri in WOD

Power Cleans
5×2

21-18-15-18-21
Power cleans (65/95)
Push Press
Box Jumps

Endurance Add on/Option:
5 Rds
200m run
50 dubs
30 air squats

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Wednesday, May 29, 2013

Posted: May 29, 2013 by jmdimitri in WOD

Back Squat
3-3-3-3-3
Broad Jump to Height
2-1-2-1-2

30 Mtn Climbers (R+L=1)
30 Back Squats (65/95)
30 Wall balls (14/20)
20 Mtn Climbers
20 Back Squats
20 wall balls
10 mtn climbers
10 Back Squats
10 wall balls

Endurance Add on/Option:
5 Rds
20 calorie row
20 Ab mat situps

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Tuesday, May 28, 2013

Posted: May 28, 2013 by jmdimitri in WOD

Buy in: 50 Dubs

10-9-8-7-6-5-4-3-2-1
Power Snatch 65/95
Burpee
200m run

Cash out: 50 dubs

Core:
3 Rds
10 Plank walk ups (R+L=1)
15 Wtd GHD 15/25

Endurance option:
10-9-8-7-6-5-4-3-2-1
Burpee
200m run

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Monday, May 27, 2013

Posted: May 27, 2013 by jmdimitri in WOD

Memorial Day Murph

“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

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In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.

Friday, May 24, 2013

Posted: May 24, 2013 by jmdimitri in WOD

Warmup:
10 PVC pass thrus
10 Air Squats
10 lunges
10 mtn climbers
10 med ball cleans
10 ghd
10 V-ups
36 Ring Dips-Happy Bitrthday Danny

5 RFT
50 Dubs/150
10 Front Squats 75/115
3 wall walks
10 Front Squats 75/115
50m walking lunge

Swim wod:
5 RFT
100m swim
5 in & outs
20 ball slams

Endurance Add on/Option:
5 Rds
25m OHL 25/45
30 air squats
200m row

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Thursday, May 23, 2013

Posted: May 23, 2013 by jmdimitri in WOD

Emom 7
2 PC & J @85% +
2 Tuck jumps

10 Rds
10 Deadlifts 95/135
20 abmat situps
200m run