Blogi

For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars
22,5/15 kg

BENCHMARK DAY

Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings 24/16 kg
12 pull-ups

30 Push Press (45/30)
100 Double Unders
30 Front Squats (45/30)
100 Double Unders
30 Thrusters (45/30)
100 Double Unders

5 Rounds For Time:
500 m Row
12 Deadlifts 80/55 kg
30 AbMat Sit-ups
100 Meter Farmers Carry (22,5/15 kg)

BOX BRIEF

17.00 CrossFit

17.00 – 19.00 Open Gym

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
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.

WOD

Semifinal Event 2
FOR LOAD:
3 cleans + 2 front squats + 1 jerk

5 Sets of
AMRAP 3
30/20 cal Assault Bike
Max cal on Rower
Rest 3

WOD

5 Rounds for time of
15-12-9-6-3 Power Snatches 50/30 kg
Power Snatches
Burpee Box Jumps L/M

WOD

5 rounds for time of:
20 wall-ball shots 9/6 KG
5-4-3-2-1 Rope Climbs