CrossFit9

Thursday

Skill:

Double under practice:

• ­ Single bounce
• ­ Double bounce
• ­ Holding rope
• ­ Singles
• ­ “Tall” singles
• ­ Double at sides
• ­ Double unders!

WOD:

For Time:

• 500 meter row
• 30 Body weight bench press
• 1000 meter row
• 20 Body weight bench press
• 2000 meter row
• 10 Body weight bench press

Time cap: 30 minutes

Compare to 121025.

WOD demo video here.

Wednesday

Rest Day

Noon WOD

Open gym hours:

• 6-8 a.m.
• 1-2 p.m.
• 5-7 p.m.

Tuesday

Skill:

• 1 Power clean + 2 push jerk (15 min to find max)

Compare to 130418.

WOD:

Crossfit Open 13.2

As many rounds as possible in 10 minutes of:

• 5 Shoulder to overhead (115#/75#)
• 10 Deadlift (115#/75#)
• 15 Box jump (24”/20”)

Compare to 130316.

WOD video demo here.

Monday

Skill:

• Front Squat (3-2-2-1-1-1)

WOD:

3 Rounds for time:

• 50 yard bar overhead walk (185#/135#)
• 25 yard bar lunge (185#/135#)
• 50 yard bar farmer carry (95#/65#)

Time cap: 25 minutes

Sunday

Rest Day

Open gym from 8:30-10:30 a.m.

Saturday

U.S. Navy SEAL Lt. Michael P. Murphy, 29, from Patchogue, NY taken in Afghanistan.  Murphy was killed 

'by enemy forces during a reconnaissance mission, Operation Redwing, June 28, 2005.  He was awarded

the U.S. Military's highest decoration-- the Medal of Honor-- for heroic acts in combat. (Source: U.S. Navy)

Note: This was one of Lt. Murphy's favorite workouts.  He called it "Body Armor" because he wore his vest

during the workout.  In that spirit, it is to be done with a weighted vest when possible. (Source: CrossFit.com)

Read more about Lt. Murphy here.

“Murph”

• Run 1 mile
• 100 Pull-ups
• 200 Pushups
• 300 Squats
• Run 1 mile

Wear a 20# vest if you have it.

Compare to 100317.

Friday

Skill:

• Bench press (4 x 4)

WOD:
As many rounds as possible in 10 minutes of:

• 5 Deadlifts (185#/135#)
• 100 Yard Sprint

Thursday

Skill:

• Overhead Squat (5 x 3)

WOD:

15 Minutes as many rounds as possible:

• 15 Chest-to-Bar Pull­-ups
• 30 Second Ring L-sit hold

Compare to 110525.

Wednesday

Rest Day

Noon WOD

Open gym hours:

• 6-8 a.m.
• 1-2 p.m.
• 5-7 p.m.

Tuesday

Skill:

• Snatch (15 min to find 1 rep max)

WOD: 

Crossfit Open 13.1
17 min AMRAP:

• 40 burpees
• 30 snatch (75#/45#)
• 30 burpees
• 30 snatch (135#/75#)
• 20 burpees
• 30 snatch (165#/100#)
• 10 burpees
• As many snatches as possible (210#/120#)

Compare to 130309.