5 rounds

Bear Crawl 25 feet
30 rockers
1 minute push up static hold ( hold the top position of the push up or if you feel sorry for yourself go to your elbows and if you just feel pathetic go to your elbows and knees)

"GNC Special"
For Time:
800 meter run
10 x SDHP (95lbs men/65lbs women)
10 x Muscle ups (equivalent substitute 3/3 pull-up/ring dip)
9 x SDHP
9 x Muscle ups
8 x SDHP
8 x Muscle ups
7 x SDHP
7 x Muscle ups
6 x SDHP
6 x Muscle ups
5 x SDHP
5 x Muscle ups
4 x SDHP
4 x Muscle ups
3 x SDHP
3 x Muscle ups
2 x SDHP
2 x Muscle ups
1 x SDHP
1 x Muscle ups
800 meter run

Deadlift 1 x 5 reps (as heavy as possible)

then...

5 Rounds
15 x Deadlift (225lbs men/155lbs women)
15 x Box Jumps 24 inches (starting position for each box jump will be from a sitting position on a chair or bench; chair or bench should be no higher than 20 inches)

Friday
WOD
400 meter run
21 L-sit Pull-ups
10 left/10 right Turkish get-ups (35lbs men/16lbs women)
400 meter run
15 L-sit Pull-ups
7 left/7 right Turkish get-ups
400 meter run
9 L-sit Pull-ups
4 left/4 right Turkish get-ups


For a Kbell Turkish getup demo go to http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_203_A_PageName_E_kettlebellvideo5

For Time:
50 Double Unders
50 KB Swings (55 men/35 Women)
40 Double Unders
40 KB Swings (55 men/35 Women)
30 Double Unders
30 KB Swings (55 men/35 Women)
20 Double Unders
20 KB Swings (55 men/35 Women)
10 Double Unders
10 KB Swings (55 men/35 Women)

For time:
10 x Power Clean
1 x Chest to Bar Pull-up
9 x Power Clean
2 x Chest to bar Pull-up
8 x Power Clean
3 x Chest to Bar Pull-up
7 x Power Clean
4 x Chest to Bar Pull-up
6 x Power Clean
5 x Chest to Bar Pull-up
5 x Power Clean
6 x Chest to Bar Pull-up
4 x Power Clean
7 x Chest to Bar Pull-up
3 x Power Clean
8 x Chest to Bar Pull-up
2 x Power Clean
9 x Chest to Bar Pull-up
1 x Power Clean
10 x Chest to Bar Pull-up

Power Clean weight = 75% of your bodyweight

5 Rounds
Bench Press (bodyweight)
Knees to Elbow

Scoring: As many reps as possible for each movement. Rest two minutes between movements and 2 minutes between rounds. Total amount of reps between the two movements is your score.

Congrats to the HOUND on his 1st Muscle up on Saturday!!!!!

Build up to a 3 rep max for Back Squat

Rest 3 minutes

Then..
10 sets of 5 reps Chest to Bar Pull-ups (rest 20 Breaths between sets)

Rest 3 minutes

Then..

3 Rounds for time

250 meter row (damper 10)

25 Tire Jumps (24 inchs)

3 Rounds for time:

400 meter run
25 x Deadlift (Bodyweight)
25 x Jumping Ring Dips

Ring work without the rings
3 rounds
2 rounds with a 1 minute hold at each position (continous clock similar to fight gone bad) and a 1 minute break between rounds
Weight (men 10lb dumbbells/women 5lb dumbbells)

Final round 1 minute hold at each position and 1 minute break between holds
Weight (men 20lb dumbbells/women 10lb dumbbells)

Scoring: Each time a position is compromised is considered a foul. It will be considered a foul if it takes you longer than 5 seconds to get into position. A score of zero would be considered perfect, just like golf, the lower the score the better.


Handstand hold (figure 1)
Iron Cross hold (figure 2)
Planche hold (figure 3)
Lever hold (reverse of the planche hold and similar to a superman except the hands will be by the side with dumbbells)



 

Figure 1 Hand stand hold

Figure 2 Iron Cross Hold

Figure 3 Planche hold

LOOK!!!  Its MP.....now everyone can see who comes up with the WOD everyday!

Sorry I missed ya the other morning Mike.

For Time:
1000 meter row
50 Thrusters (45lbs)
30 Pull-ups

Shoulder Press 3 sets of 5 reps (as heavy as possible)
Rest two-three minutes between sets

Finish with the following:
Complete as many rounds as you can in 20 minutes of:
10 Hang squat cleans, (men 135 pounds/women 95lbs)
25 Wall ball shots, 20 pound ball

2 rounds for time of:
10 Standing long jumps
100 ft Walking lunge
21 Kettlebell swings, (1.5 pood men/1 pood women)
21 Pull-ups
21 Burpess
21 Ball Slams

Shoulder Press (5 sets of 5 reps)
rest two to three minutes between sets

Finish with
75 L-Sit Pull ups and L-Sit Dips (movements must be alternated until a total of 75 reps is complete)*

*This is not 75 L-sit Pullups and 75 L-Sit Dips.

3 Rounds for time:

Row 500 m.

25 Good Mornings

25 Knees 2 Elbows

 g

"GinaW"
For Time:
25 Tire Flips
Then 5 Rounds of
2 x Snatch Grip Deadlift (1 1/2 bodyweight)
3 x Sumo Deadlift High Pulls (75% of bodyweight)
4 x Power Clean (75% of bodyweight)
5 x Thrusters (75% of bodyweight)
After the 5 rounds finish with
25 Tire Flips

Back Squat

3 sets of 3  (go as heavy as possible)

followed by:

10 double unders

5 pull-ups

AMRAP in 20 min.

Ultimate Frisbee @

Sandhurst Park @ 1pm

Weather Permitting

10 Rounds for time:

2 Front Squat  (225/135)

5 Weighted Pull-ups  (35/15)

10 Push Press  (95/65)

Want to thank Crossfit Wilmington for this WOD

4 Rounds for time:

400m. Run

25 SDHP  (95/65)

4 rounds Row 500 meters
rest two minutes between each round.

Finish with 5 minutes (cumulative) of L-Sit holds
Handstand Drills (holds and if capable walking)

3 Rounds for time:
3 x Rope Climbs
400 meter farmers walk (men 2 x 55lb dumbbells/women 2 x 35lb dumbbells)

Dumbbells must be carried in the hands. It will be considered a foul if the dumbbell

7 Rounds for time:
3 x Overhead Squat
3 x Push Press
3 x Power Clean
 The weight used for all movements will be equal to your snatch max.

Front Squat (as heavy as possible)
3, 3 ,3, 3, 3

Then……..2k row for time

9 Rounds for time

For Time:
50 Double Unders
50 KB Swings (55 men/35 Women)
40 Double Unders
40 KB Swings (55 men/35 Women)
30 Double Unders
30 KB Swings (55 men/35 Women)
20 Double Unders
20 KB Swings (55 men/35 Women)
10 Double Unders
10 KB Swings (55 men/35 Women)