“Backlash”
4 Rounds For Time:
400 Meter Run
30 KB/DB Swings (70, 53)
30 Push Ups
30 Jumping Lunges
Mr. K.A. McQueen
May 182012
May 172012
“Bode”
12 Rounds For Time:
5 Handstand Push Ups
11 Power Snatches (95, 65)
May 162012
WOD:
“Un-Bearable” Max Bear Crawls (25m) in 5 mins:
Total Distance is the score.
* The athlete must rest on all fours.
Then after a short rest,
10 min AMRAP
10 Dynamic Push Ups(45/35)
10 Abmat sit ups
10 Single Jump ropes/ 5 DU’s
May 152012
12 min AMRAP of:
2 Front Squats – 80% of 1 RM
10 Slam Balls – (20/14)
10 Toes to Bar
May 142012
“GRIFF”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
May 132012
“JOSHIE”
3 rounds for time:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007
May 112012
WOD:
FOR TIME:
“JUDGE ME”
100 PULL UPS
100 WALLBALL SHOTS(20/14)
100 MED BALL AB MAT SIT UPS(20/14)
500 METER ROW
100 MED BALL AB MAT SIT UPS
100 WALLBALL SHOTS
100 PULL UPS
* TWO PERSON TEAM WILL COMPLETE THE MOVEMENTS
*WHILE ONE PERSON WORKS, THE OTHER WILL COUNT REPS AND ENSURE CORRECT FORM ON MOVEMENTS.
* NO REPS ARE ENCOURAGED.
May 102012
For time:
Run 400 meters
21 Thrusters(115/95)
21 HAND RELEASE PUSH UPS
Run 200 meters
15 Thrusters(115/95)
15 HAND RELEASE PUSH UPS
Run 100 meters
9 Thrusters(115/95)
9 HAND RELEASE PUSH UPS
May 092012
“CROSSFIT TOTAL”
Press
Deadlift
Back Squat
You are allowed three attempts at each exercise to establish your one repetition maximum. Your first attempt should be safe — a weight that is heavy but you have no doubt that you will be able to complete the lift. Your second attempt should be closer to your best and the final lift an attempt at a new personal record. Record the weight of your heaviest lift for each exercise and combine them to calculate your CrossFit Total.
May 082012
SKILL/REST DAY:
WORK ON BACK SQUATS- DETERMINE WHICH POSITION IS BETTER FOR YOU. LOW BAR VS HIGH BAR.
DEADLIFT- PRACTICE THE SET UP
OVER HEAD PRESS- PRACTICE MOVING THE BAR IN A STRAIGHT LINE.
